CrossFit Flemington

1 Apr 2019

Warm up: 3x10 Trunk, DU

Strength: Overhead Squat 3-3-2-2-1-1
45,55,65,75,85,95

WOD
12-9-6
Power Cleans (95#)
Burpees Over Bar
9-6-3
Power Cleans (105#)
Burpees Over Bar
5-3-1
Power Cleans (115#)
Burpees Over Bar

Time: 15:43

RomWod

Hike

30 Mar 2019

Hike (baseball fields), 3 laps; 1 hr 13 min; 3.84 miles with Bonnie

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@ Home

29 Mar 2019

Warm Up: DU

Strength: Back Squat
5x 45,95,115,135,155,175,195

Row 5k, 23:19 (Avg 2:19.6, 28 SPM)

RomWod

CrossFit Flemington

28 Mar 2019

Warm up: 3x10 Trunk, SunSal, DU

Strength: Bench Press/Ring Dip 3x5 (135#)

WOD
AMRAP 15 minutes
5 Power Snatch (65#)
10 Overhead Squat (65#)
200m Run

Result = 4 rds + 15 reps

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CrossFit Flemington @ Home

27 Mar 2019

Warm up: 3x10 Trunk, 400m Row

WOD
50 Du
15-12-9-6-3
Hang Power Clean (95#)
Push Press (95#)
50 DU

Time: 12:59

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CrossFit Flemington

25 Mar 2019

Warm up: 3x10 Trunk, SunSal

WOD
AMRAP 20 minutes
20 Box Jumps
20 Ab Mat Sit Ups
20 Burpees
200m Row

Result = 3 rds

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Row

23 Mar 2019

Warm Up: 3x10 Trunk

Row 5k, 24:09 (Avg 2:24.4, 29 SPM)

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