@Home (Coronavirus quarantine)

30 Dec 2020

5x10 Trunk 

WOD
AMRAP 20 minutes
10 Cal Row
14 DB Hang Clean & Jerk (7/hand)) (40#)
10 Renegade Rows (5/hand)) (40#)

Result = 6 rds + 10 reps 

RomWod

Row (Coronavirus quarantine)

29 Dec 2020

Warm up: 5x10 Trunk

5K Row 23:46, 2:22/500m

RomWod

@Home (Coronavirus quarantine)

28 Dec 2020

5x10 Trunk 

WOD
8-6-4
Power Clean (90#)
Front Squat
Strict Press

 8-6-4-2
Chin Up

Time: 16:00 

RomWod

Hike (Coronavirus quarantine)

27 Dec 2020

Hike (Veterans Memorial Park)  51:17, 3.17 miles, 16:11 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

25 Dec 2020

5x10 Trunk

WOD
12 Pull Ups
11 Burpees
10 Push Ups
9 Deadlifts (80#)
8 KB Push Press each hand (50#)
7 KB Cleans each hand (50#)
6 Air Squats
5 KB Swing (50#)
4 Toes2Bar
3 KB Goblet Squat (80#)
2 KB Bent Over Row each hand (50#)
200m Row

Time: 9:57

RomWod

Hike (Coronavirus quarantine)

24 Dec 2020 

Hike (Baseball Fields)  39:56, 2.57 miles, 15:31 min/mile

RomWod

Hike (Coronavirus quarantine)

23 Dec 2020

Hike (Ann Van Middlesworth Park)  42:48, 2.35 miles, 18:10 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

22 Dec 2020

5x10 Trunk

WOD
5 rds
10 DB Step Ups (40#)
16 DB Snatches (40#)
20 Cal Row

Time: 22:24

RomWod

@Home

21 Dec 2020

5x10 Trunk

WOD
EMOM 20 minutes
5 Squat Thrusts

RomWod

@Home (Coronavirus quarantine)

20 Dec 2020

5x10 Trunk 

WOD
8-6-4
Power Clean (85#)
Front Squat
Strict Press

 5-5-5-5
Chin Up

Time: 16:00 

RomWod

@Home

18 Dec 2020

100 Burpees

5x10 Trunk

WOD
EMOM 20 minutes
5 KB Swing, 2 hand, Rus (80#)

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

16 Dec 2020

100 Burpees

5x10 Trunk

WOD
21-15-9
KB Swing (50#)
V Ups
KB Step Ups (50#)  
Push Ups

Time: 8:40

RomWod

@Home (Coronavirus quarantine)

14 Dec 2020

100 Burpees

5x10 Trunk 

WOD
8-6-4
Power Clean (80#)
Front Squat
Strict Press

 5-5-5
Chin Up

Time: 14:30 

RomWod

Hike (Coronavirus quarantine)

13 Dec 2020

100 Burpees

Hike (Veterans Memorial Park)  48:24, 3.06 miles, 15:48 min/mile

RomWod

@Home

12 Dec 2020

100 Burpees

5x10 Trunk

WOD
AMRAP 20 minutes
12 Deadlifts (40# Sandbag)
9 Power Cleans (40# Sandbag)
6 Press (40# Sandbag)
3 Back Squat (40# Sandbag)

Result = 10 rds

RomWod

@Home

11 Dec 2020

100 Burpees

5x10 Trunk

WOD
EMOM 20 minutes
Jump Rope, 30 sec on/30 sec off

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

10 Dec 2020

100 Burpees

5x10 Trunk

WOD
6 rds
10 DB Snatch Right (40#)
10 DB Goblet Squat (40#)
10 Step Ups (45#)

Time: 14:35

RomWod

@Home (Coronavirus quarantine)

7 Dec 2020

100 Burpees

5x10 Trunk 

WOD
8-6-4
Power Clean (75#)
Front Squat
Strict Press

 5-5-5
Chin Up

Time: 14:30 

RomWod

Hike (Coronavirus quarantine)

5 Dec 2020

100 Burpees

Hike (Veterans Memorial Park)  48:35, 2.89 miles, 16:48 min/mile

RomWod

CrossFit Flemington @ Home (Coronavirus quarantine)

4 Dec 2020

5x10 Trunk

WOD
6 rds
8 DB Snatch Right (45#)
8 DB Snatch Left (45#)
8 Burpees
16 Lunges (45#)

Time: 28:30

RomWod

@Home

2 Dec 2020

100 Burpees

5x10 Trunk

WOD
EMOM 20 minutes
Jump Rope, 30 sec on/30 sec off

RomWod