Hike (Coronavirus quarantine)

31 July 2020

Hike (Veterans Memorial Park) 57:17, 3.13 miles,
18:15 min/mile

RomWod

Hike (Coronavirus quarantine)

29 July 2020

5x10 Trunk

Recon Ron pull up program
Week 5, Day 2 (Chin Up)
8,7,5,5,5

Abs
100 Sit Ups

Hike (Veterans Memorial Park) 54:51, 3.06 miles,
17:53 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

28 July 2020

Warm up: 5x10 Trunk

WOD
10,9,...,2,1
DB Snatch (40#)
Mtn Climbers
Burpees

Time: 16:10

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

27 July 2020

Warm up: 5x10 Trunk

WOD
18 minute AMRAP
10 Double KB Deadlifts (35#)
10 Double KB Hang Cleans
10 Double KB Push Press
5 Burpees

Result = 6 rds

RomWod

@ Home (Coronavirus quarantine)

26 July 2020

Warm up: 5x10 Trunk

Recon Ron pull up program
Week 5, Day 1
8,7,5,5,5

Strength
10-8-6-4-2
Press (90#)
Back Squats (130#)

RomWod

Hike (Coronavirus quarantine)

25 July 2020

5x10 Trunk

Recon Ron pull up program
Week 4, Day 3 (neutral grip)
8,6,5,5,4

Hike (Ann Van Middlesworth Park) 58:07, 3.2 miles,
18:11 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

23 July 2020

Warm up: 5x10 Trunk

WOD
20 minute AMRAP
5 DB Clean / hand (44#)
5 Lunges / leg
15 Jumping Jacks

Result = 12 rds + 10 reps

Hike (Baseball Fields) 42:46, 2.56 miles,
16:42 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

22 July 2020

Warm up: 5x10 Trunk

Recon Ron pull up program
Week 4, Day 2 (chin up)
8,6,5,5,4

WOD
8 rds
8 DB Snatch (40#)
8 Push Ups
8 Sit Ups

Time: 10:54

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

20 July 2020

Warm up: 5x10 Trunk

Recon Ron pull up program
Week 4, Day 1
8,6,5,5,4

WOD
3 rds
5 KB Snatch / hand (44#)
5 Burpees
2 minute rest, then
3 rds
5 KB Clean / hand (44#)
5 Burpees

Time: 7:44

Hike (Canal) 51:47, 3 miles,
17:15 min/mile

RomWod

Hike (Coronavirus quarantine)

19 July 2020

Hike (Ann Van Middlesworth Park) 62:25, 3.3 miles,
18:54 min/mile

RomWod

@ Home (Coronavirus quarantine) + Hike

18 July 2020

Warm up: 5x10 Trunk

Recon Ron pull up program
Week 3, Day 3 (neutral grip)
8,6,5,5,4

Strength
10-8-6-4-2
Press (87#)
Back Squats (127#)

Abs
5 rds, 10 each, 8# ball
Med Ball Sit Ups
Russian Twists

Hike (Veterans Memorial Park) 38:48, 2.14 miles,
18:08 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

16 July 2020

Warm up: 5x10 Trunk

WOD
AMRAP 16 minutes
2,4,6,8...
Power Clean (135#)
Burpees

Result = 5 rds + 10 reps

Hike (Veterans Memorial Park) 39:17, 2.17 miles,
18:05 min/mile

RomWod

Hike

15 July 2020

Warm up: 5x10 Trunk

Recon Ron pull up program
Week 3, Day 2 (chin ups)
8,6,5,5,4

Hike (Sourland) 55:50, 2.91 miles,
19:11 min/mile, 22# pack

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

14 July 2020

Warm up: 5x10 Trunk

WOD
20 min EMOM
Min 1: 12 KB Swingss (53#)
Min 2: 7 Burpees
Min 3: 200m Row
Min 4: Rest

Hike (Veterans Memorial Park) 39:55, 2.10 miles,
18:56 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

13 July 2020

Warm up: 5x10 Trunk

WOD
10 rds
4 Power Cleans (95#)
3 Push Press
2 Front Squat
1 Thruster
10 Cal Row
20 minute cap

Result @ cap = 8 rds

Hike (Veterans Memorial Park) 40:41, 2.18 miles,
18:36 min/mile

RomWod

Hike

12 July 2020

Recon Ron pull up program
Week 3, Day 1
8,6,5,5,4

Hike (Canal) 55:05, 3.18 miles,
17:19 min/mile

RomWod

@ Home (Coronavirus quarantine) + Hike

11 July 2020

Warm up: 5x10 Trunk

Strength
10-8-6-4-2
Press (85#)
Back Squats (125#)

Abs
3 rds, 10 each
V Ups
Russian Twists
Bicycles (4 cnt)

Hike (Baseball Fields) 43:21, 2.58 miles,
16:48 min/mile

RomWod

@Home (Coronavirus quarantine)

10 July 2020

Warm Up: 5x10 Trunk

Recon Ron pull up program
Week 2, Day 3 (neutral grip)
7,6,5,4,4

Abs
5x20 Sit Ups

WOD
10 rds
5 KB Swings/hand (50# KB)
5 Push Ups
3 Goblet Squats

Time: 14:42

Romwod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

9 July 2020

Warm up: 5x10 Trunk

WOD
100-80-60-40-20 Singles
50-40-30-20-10 Sit Ups
25-20-15-10-5 Deadlifts (155#)

Time: 20:41

Hike (Veterans Memorial Park) 43:50, 2.14 miles,
20:28 min/mile

RomWod

Row (Coronavirus quarantine)

8 July 2020

Warm up: 5x10 Trunk

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

5K Row 24:59, 2:29/500m

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

7 July 2020

Warm up: 5x10 Trunk

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

WOD
EMOM 20 minutes
5 Thrusters (45#)

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine) + Hike

6 July 2020

Warm up: 5x10 Trunk

WOD
5 rds
400m Row
10 DB Snatches Left (35#)
10 DB Snatches Right
10 DB Lunges

Time: 27:30

Hike (Baseball Fields) 47:42, 2.59 miles,
18:24 min/mile

RomWod

@ Home (Coronavirus quarantine) + Hike

5 July 2020

Warm up: 5x10 Trunk

Recon Ron pull up program
Week 2, Day 1
7,6,5,4,4

Abs
25 each
Sit Ups
Flutter Kicks (4 cnt)
Leg Raises
Hello Dolly's (4 cnt)
Tuck Ups

Strength
10-8-6-4-2
Press (82#)
Back Squats (120#)

Hike (Veterans Memorial Park) 58:07, 3.18 miles,
18:14 min/mile

RomWod

@ Home (Coronavirus quarantine) + Hike

3 July 2020

Warm up: 5x10 Trunk

Abs
3 rds
10 Elbow2Knee/side
10 Heel touches
10 Crunches

WOD
EMOM 10 minutes
5 KB Snatch/hand (44#)

Hike (Veterans Memorial Park) 57:45, 3.12 miles,
18:29 min/mile

RomWod

The Quick and the Dead (Coronavirus quarantine)

2 July 2020

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (53# KB)

30 minutes

Recon Ron pull up program
Week 1, Day 3 (neutral grip)
7,6,5,4,4

Abs
5x25 Sit Ups

Romwod