CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

30 June 2020

Warm up: 5x10 Trunk

WOD
Every 5 minutes for 5 rds
200m Row
10 Power Cleans (95#)
30 Air Squats


Hike (Ann Van Middlesworth Park) 63:41, 3.28 miles,
19:23 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

29 June 2020

Warm up: 5x10 Trunk

WOD
EMOM 20 minutes
Even 50 Singles
Odd 10 Thrusters (45#)


Hike (Veterans Memorial Park) 42:48, 2.16 miles,
19:45 min/mile

RomWod

Hike

28 June 2020

Warm up: 5x10 Trunk

Hike (Ann Van Middlesworth Park) 57:30, 3.31 miles,
17:22 min/mile, 25# pack

Recon Ron pull up program
Week 1, Day 2 (chin ups)
7,6,5,4,4

Abs
10 Sit Ups
10 Flutter Kicks (4 cnt)
10 Sit Ups
10 Leg Raises
10 Sit Ups
10 Hello Dolly's (4 cnt)
10 Sit Ups
10 Russian Twists (4 cnt)
10 Sit Ups
10 Bicycles (4 cnt)

RomWod

@ Home (Coronavirus quarantine) + Hike

27 June 2020

Warm up: 5x10 Trunk

Recon Ron pull up program
Week 1, Day 1
7,6,5,4,4

Abs
Gator Rolls
10x3 reps

Strength
10-8-6-4-2
Press (80#)
Back Squats (117#)

Hike (Baseball Field) 44:27, 2.71 miles,
16:24 min/mile

RomWod

@ Home (Coronavirus quarantine) + Hike

26 June 2020

Warm up: 5x10 Trunk

Abs
25 Sit Ups
25 Flutter Kicks (4 cnt)
25 Leg Raises
25 Hello Dolly's (4 cnt)
25 Russian Twists (4 cnt)
25 Bicycles (4 cnt)

WOD
EMOM 10 minutes
5 KB Snatch/hand (40#)

Hike (Baseball Field) 44:27, 2.54 miles,
17:28 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

25 June 2020

Warm up: 5x10 Trunk

WOD
30-25-20-15-5
KB Swing (53#)
Sit Ups
200m Row between rds

Time: 16:24

Hike (Veterans Memorial Park) 53:54, 2.90 miles,
18:36 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

24 June 2020

Warm up: 5x10 Trunk

WOD
5 rds
15 Deadlifts (115#)
10 Mountain Climbers
5 Power Cleans (115#)

Time: 17:17

Hike (Canal) 54:10, 3.15 miles,
17:10 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

22 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 7, Day 3
3x5 reps pull ups
3x5 reps chin ups
3x5 reps wide grip pull ups
60 sec rest between sets

Abs
4x15 hanging knee raises

WOD
AMRAP 15 minutes
20 DB Snatch (40#)
15 Burpees
10 Goblet Squats (40#)
200m Row

Result = 2 rds + 20 reps

Hike (Canal) 55:58, 3.35 miles,
17:28 min/mile

RomWod

Hike

21 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 7, Day 2
1-2-3-4-5-6-6, 5

Hike (Canal) 1:15, 4.5 miles,
16:45 min/mile, 25# pack

RomWod

@ Home (Coronavirus quarantine)

20 June 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Week 7, Day 1
12,6,6,6,5

Abs
80 sit ups
(anchored, 2:17)

Strength
10-8-6-4-2
Press (77#)
Back Squats (115#)

RomWod

Row (Coronavirus quarantine)

19 June 2020

Warm up: 5x10 Trunk

5K Row 25:20, 2:32/500m

RomWod

@ Home (Coronavirus quarantine) + Hike

18 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 6, Day 4
10x5 reps, 60 sec rest btwn

WOD
1,2,3,...10,10,9,8,..1
Air Squats
Push Ups
Tuck Ups

Time: 15:38

Hike (Baseball Field) 43:22, 2.51 miles,
17:17 min/mile

RomWod

Hike

17 June 2020

Hike (Veterans Memorial Park) 53:17, 3.06 miles,
17:22 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

16 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 6, Day 3
3x5 reps pull ups
3x5 reps chin ups
3x5 reps wide grip pull ups
60 sec rest between sets

Abs
80 Sit Ups

WOD
5 rds
Every 4 minutes
20 DB Snatch (40#)
10 Burpees
Rest remainder of time

Time: 20:00

Hike (Veterans Memorial Park) 42:02, 2.35 miles,
17:53 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

15 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 6, Day 2
1-2-3-4-5-6-7-4, 4

WOD
4 rds
400m Row
20 Step Ups
20 KB Swing (44#, Rus)

Time: 18:25

Hike (Ann Van Middlesworth Park) 57:21, 3.16 miles,
18:08 min/mile

RomWod

@ Home (Coronavirus quarantine) + Hike

13 June 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Week 6, Day 1
12,6,6,5,5

Abs
80 sit ups
(anchored, 2:14:7)

Strength
10-8-6-4-2
Press (75#)
Back Squats (110#)

Hike (Ann Van Middlesworth Park) 59:54, 3.28 miles,
18:15 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

11 June 2020

Warm up: 5x10 Trunk

WOD
20 Deadlifts (135#)
20 Hang Cleans (115#)
20 Push Press (95#)
20 Back Squats (95#)

Time: 9:20

Hike (Baseball Field) 41:56, 2.53 miles,
16:33 min/mile

RomWod

Hike

10 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 5, Day 5
3x4 reps pull ups
3x4 reps chin ups
3x4 reps wide grip pull ups
60 sec rest between sets

Vitalgymnastics abs day 9

Hike (Canal) 53:32, 3.2 miles,
16:45 min/mile, 25# pack

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

9 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 5, Day 4
12x4 reps, 60 sec rest btwn

WOD
2 rds
200m Row
30 DB Snatch (40#)
15 Sit Ups
Rest 3 minutes
Repeat

Time: 22:52

Hike (Baseball Field) 46:53, 2.57 miles,
18:13 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

8 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 5, Day 3
3x4 reps pull ups
3x4 reps chin ups
3x4 reps wide grip pull ups
60 sec rest between sets

Vitalgymnastics abs day 8

WOD
6 rds
10 ground to overhead (45#)
10 weighted lunges (45#)
10 Burpees

Time: 21:45

Hike (baseball fields) 44:55, 2.62 miles,
17:06 min/mile

RomWod

Hike

7 June 2020

Warm up: 5x10 Trunk

Armstrong pull up program
Week 5, Day 2
1-2-3-4-5-6-4, 4

Hike (Sourland) 56:51, 3.26 miles,
17:26 min/mile, 22# pack

RomWod

@ Home (Coronavirus quarantine) + Hike

6 June 2020

Warm up: 5x10 Trunk

Vitalgymnastics abs day 7

Armstrong pull up program
Week 5, Day 1
11,7,5,5,5

Strength
10-8-6-4-2
Press (72#)
Back Squats (107#)

Hike (Baseball fields) 43:37, 2.58 miles,
16:53 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus Quarantine)

5 June 2020

Warm up: 5x10 Trunk

Vitalgymnastics abs day 6

WOD
8 rds
8 KB Deadlifts (53#)
8 KB Swings
8 KB Back Squats

Time: 12:22

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

4 June 2020

Warm up: 5x10 Trunk

Abs
3 rds
10 V Ups
15 Mtn Climbers
20 Sit Ups

WOD
5 rds
10 KB Swings (62#, Rus)
10 Burpees
Rest 1:30

Hike (Ann Van Middlesworth Park) 58:44, 3.24 miles,
18:08 min/mile

RomWod

Hike

3 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 4, Day 5
3x4 reps pull ups
3x4 reps chin ups
3x4 reps wide grip pull ups
60 sec rest between sets

Vitalgymnastics abs day 5

Hike (Canal) 54:55, 3.30 miles,
16:38 min/mile, 22# pack

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

2 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 4, Day 4
10x4 reps, 60 sec rest btwn

Vitalgymnastics abs day 4

WOD
21 Push Press (75#)
200m Row
18 Push Press (75#)
200m Row
15 Push Press (75#)
200m Row
12 Push Press (75#)
200m Row
9 Push Press (75#)
200m Row

Time: 12:00

Hike (Canal) 45:17, 2.55 miles,
17:46 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

1 June 2020

Warm up: 5x10 Trunk

Armstrong Pull Ups
Week 4, Day 3
3x4 reps pull ups
3x4 reps chin ups
3x4 reps wide grip pull ups
60 sec rest between sets

WOD
5 rds
20 Air Squats
20 Sit Ups
10 Burpees
10 Push Ups
20 Sit Ups

Time: 21:35

Hike (Canal) 52:34, 3.12 miles,
16:50 min/mile

RomWod