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Emmy Simpkins

Tuesday 1.10.17

By WODNo Comments
Gymnastics:
Muscle-ups (SKILL)
If you have a good strength base with strict pullups and dips and are on the cusp of your first muscle up or fighting for consistency… use this time for skill work.
 

10-8-6-4-2
Strict Pullups
Strict Ring Dips
*:20 L-Sit between rounds

Score = Heaviest pullup + heaviest dip.
 
Metcon:
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
January 9, 2017

Bring a Friend Day!

By WODNo Comments
AMRAP25:
100 Cal Row
100 Ground to Overhead (45#/25#)
50 Cal Assault Bike
50 Wall Balls 
25 Burpees
:25 Plank (each, same time)
 
In teams of 2 or 3, one person working at a time. Teams may split up reps however they deem fit. Complete one movement before moving to the next.
January 6, 2017

Friday 1.6.17

By WODNo Comments
Weightlifting:
Split Jerk (EMOM10)
Minute 1 – 3 @ 50%
Minute 2 – 2 @ 60&
Minute 3 – 2 @ 70%
Minute 4 – 1 @ 75%
Minute 5 – 1 @ 80%
Minutes 6-10 – Build to a heavy single.
 
Metcon: (For Time)
10-9-8-7-6-5-4-3-2-1
Hang Power Clean + Push Jerk (135#/95#)

Complete 10 unbroken hang power cleans into 10 unbroken push jerks, then drop the bar. Rest as little as needed then continue on to 9, etc.

 

January 5, 2017

Wednesday 1.4.17

By WODNo Comments
Weightlifting:
Deadlift (5@ 40%, 5@ 50%, 5 @60%)
no max reps on final set.
Bench Press (5@ 40%, 5@ 50%, 5 @60%)
no max reps on final set.
 
Accessory Work:
3-5 Rounds:
8R/8L Reverse Lunge Step Up w/ Knee Raise
8R/8L Spiderman Pushups
8 Chinups (knees at 90 degrees)
100m Farmer Carry (AHAP)

 

January 3, 2017

Tuesday 1.3.17

By WODNo Comments
Weightlifting:
3 Position Snatch (full) (Every :90 x 6 Rounds)
High Hang, Hang, Floor.
 
Metcon:
3 Rounds (For Time)
500m Row
21 Overhead Squats (95#/65#)
12 Chest to Bar Pullups

 

January 2, 2017

Monday 1.2.17

By WODNo Comments
Weightlifting:
Front Squat (5×5 @90% of 5RM from 12.30)
 
Metcon:
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the cleans every 3 rounds.

 

January 1, 2017

12.31.16- So long 2016- Love, The Girls

By WODNo Comments

Announcements + Holiday Schedule

  • Saturday, New Years Eve, 8 and 9:30AM, Competition Class 11AM
  • Sunday 1/1/17 Open Gym 10-12PM
  • Resume Regular schedule Monday 1/2/17
  • Bring a Friend Day, Saturday 1/7/17
    • NEW MEMBERS ONLY, $299 for your first 3 Months 
  • TESTING Week 1/9/17
    • Deadlift/Bench
    • Front Squat
    • Clean

Today’s Workout

Conditioning

  • With a partner, complete the following:
    • Part A
      • 60 Snatches (RX 95/65#) (CRX 135/95#)
      • 60 Clean and Jerks
      • 150 Wallballs (20/14#)
    • Part B- Relay style- 5 rounds EACH, “Nancy”
      • 400m Run
      • 15 OH Squats (95/65# RX Only)

Score= Total Time

December 31, 2016

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