Emmy Simpkins

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Today’s Workout

Weightlifting/Gymnastics

• EMOM20:
  • Odd Minutes
    • SX- 10 Pullups/Jumping Chest to Bar Pull Ups
    • RX- 10 Chest to Bar Pull Ups
    • CRX- 3 Bar OR Ring Muscle Ups
  • Even Minutes
    • 3 Touch n Go Power Snatches (Building)

Gymnastics Conditioning

• 100 Push Ups For Time (CRX- 100 Ring Push Ups)

There is only an 8am class today due to our in-house competition from 9-12pm. Please arrive around 8:45 for athlete briefing.

Today’s Workout

• AMRAP18, Alternating movements with a partner:
  • 12 Calorie Row
  • 6 DB Burpee Step Ups (50/30#)
  • 12 Deadlifts (185/125#)
  • 12 HSPU
  • 2 Rope Climbs

Reminder: Tomorrow there will only be at 8am class due to our In-House competition beginning at 9am.

Today’s Workout

• Conditioning
  • EMOM40:
    • Min 1- 150m Row Sprint
    • Min 2- 15 Wallballs (20/14#) (CRX 30/20#)
    • Min 3- 10 Pull Ups (CRX Chest to Bar)
    • Min 4- 12/10 Calorie Assault Bike
    • Min 5- Rest

Attention CFSE Athletes:

As of now, our classes are still ON for Thursday 2/9/17. Weather pending, a final call will be made at 4:30AM if our 5:15am and 7am classes will be cancelled. We are doing our part to make sure the lot is plowed and shoveled. But if the main roads are not cleared, we will unfortunately have to cancel classes. This is for your safety, and for the safety of our staff. Please check Facebook/Wodify periodically throughout the day for updates. We thank you for your understanding. Stay safe!

Today’s Workout

• 4 Rounds performed circuit style. Try to rest minimally between movements
  • Max reps DB Bench Press (Choose a weight where you will struggle to get 20+ reps)
  • Max reps Strict Press @65% of your 1RM
  • 20 Banded tricep extensions
  • 4R/4L Renegade Rows (Heavy!)
  • 1:00 Weighted plank

Upon completion of your 4 round circuit, perform a 1000m MAX EFFORT row. 

Today’s Workout

Conditioning:

• Open Workout 13.1
  • AMRAP17:
    • 40 Burpees to a 6″ target
    • 30 Snatches (75/45#)
    • 30 Burpees to a 6″ target
    • 30 Snatches (135/75#)
    • 20 Burpees to a 6″ target
    • 30 Snatches (165/100#)
    • 10 Burpees to a 6″ target
    • AMRAP Snatches (210/120#)
  • Rest 5 Minutes

Weightlifting:

• Establish a 2RM OH Squat (From the floor)

Today’s Workout

Strength

• Back Squat 5×6
  • Starting at 60% and increasing every set

Conditioning

• AMRAP16
  • Complete 2 Rounds:
    • 16 OH Lunges (75/55#)
    • 16 Toes to Bar
    • 16 Box Jump Overs (24/20″)
  • Complete 2 Rounds:
    • 14 OH Lunges (95/65#)
    • 14 Toes to Bar
    • 14 Box Jump Overs
  • Complete 2 Rounds:
    • 12 OH Lunges (115/75#)
    • 12 Toes to Bar
    • 12 Box Jump Overs
  • AMRAP in remaining time:
    • 10 OH Lunges (135/95#)
    • 10 Toes to Bar
    • 10 Box Jump Overs

Today’s Workout

Gymnastics

• Spend 15 minutes working skills/drills with a coach for Ring or Bar MU. If you have muscle ups, work the following complex to the best of your ability:
  • Every 2 minutes x3
    • 2 Strict MU
    • 2 Strict Dips
    • 2 Kipping MU

Conditioning

• 5 Rounds for time:
  • 20 Calorie Assault Bike
  • 15 KB Swings (53#/35#)
  • 10 Pistols
  • 5 Ring Muscle Ups

Register for the 2017 CrossFit Open at games.crossfit.com

8am- Endurance Class

9am- Barbell Club

10-12pm Open Gym

Register for the 2017 CrossFit Open at games.crossfit.com

Today’s Workout

• Performed circuit style, resting minimally between movements
  • 5x
    • :30 Iso Ring Hold + Max reps Ring rows (Feet elevated if possible, hold the false grip)
    • 10 Partner eccentric glute ham developer (Lowering portion only)
    • :20 HS Hold + Max reps STRICT HSPU (May practice freestanding HS Holds)
    • 10 Strict Toes to Bar
  • Score= Reps of ring rows + Reps of Strict HSPU
• Conditioning
  • 10:00 Max Calories on the Assault Bike 

For the next few weeks leading up to the 2017 CrossFit Open, we will be doing “Open Workout Wednesdays”. These will be previously programmed Open workouts to test you, prepare you, and give you an idea of maybe what to expect this coming season. Don’t forget to sign up at games.crossfit.com 

Today’s Workout

Strength

• Every 1:30 for 6 Rounds
  • Clean + Push Jerk + Clean + Split Jerk (build to heavy of the complex)

Conditioning

• 0:00-7:00 “Open Workout 16.3”
  • AMRAP7
    • 10 Power Snatches (75/55#)
    • 3 Bar MU
• 7:00-10:00 REST
• 10:00-12:00
  • Max effort Burpees Over the Bar