Fall is Here

Went to the 10am class. Haven’t been to class or done a metcon since last Friday and was up late drinking wine.


  • Bottom Squat Hold
  • PVC Pass-thrus
  • 2x
    • 10 PVC Good Mornings
    • 200m Run


Romanian Deadlifts

  • 8×45#
  • 4×155#
  • 4×205#
  • 5x4x235#

Got out the 4″ platform to stand on with 205 and above. With all of the ROMWOD my hamstring flexibility is improving a lot.


16:00 AMRAP

  • 10 Push-ups
  • 10 Wall Balls
  • 10 Deadlifts (155#)
  • 200m Run

About 20 meters short of finishing a 7th round. Need to push the pace on the runs more with something like this especially when I wasn’t struggling with the other movements and they didn’t interfere with each other.


30s Weighted Plank

  • 55#
  • 2×80#
  • 100#
  • 125#

Relatively easy today. Should have done longer holds since it was programmed at 30-60s.

Will do a long 44 minute ROMWOD today. Update: completely forgot about it with a packed sports day.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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