Skip to main content
search
All Posts By

Emmy Simpkins

Saturday 11.12.16

By WODNo Comments
Teams of 2:
From 0-10 Minutes:
AMRAP, Partner Relay
6 C2B Pullups (CRX – 3 Bar MU)
6 Bar Burpees
3 Squat Clean and Jerks 135#/95# (CRX – 185#/125#)
 
Minutes 15-30:
150 Wall Balls (20#/14#) 10′ target for Male and Female
100 Cal Row
50 Burpees
Max Syncho T2B

 

November 11, 2016

Friday 11.11.16

By WODNo Comments
Weightlifting:
EMOM10
Odd – 2 Front Squats (build)
Even – 5R/5L Renegade Rows

Score = Front Squat
 
Metcon:
EMOM15
1st – 50 Double Unders
2nd – 10 DB Thrusters (50#/30#)
3rd – 2 Rope Climbs (15′)

CRX: Thrusters, (60#/40#). Sub Rope Climbs with 1 Pegboard Ascent.

 

November 10, 2016

Thursday Lift-Sesh

By WODNo Comments
Weightlifting:
1 Rep Max – Deadlift 
20 minutes to find your 1RM Deadlift.
 
1 Rep Max – Bench Press
20 minutes to find your 1RM Bench Press.
 
Metcon:
Assault Bike:
RX – :10/:20 Program
CRX – :20/:10 Program

Score = Total Calories

 

November 9, 2016

Wednesday 11.9.16

By WODNo Comments
Weightlifting:
EMOM8 – Double TnG Push Jerk Double (build)
 
Metcon:
5 Rounds (each for time)
10 DB Snatch (50#/30#)
10 Burpee Box Jump Overs (24″/20″)
10 HSPU
100m Sprint

 
Rest :90 between rounds
CRX – 70#/50#

 

November 8, 2016

Tuesday – Muscle Up Skill + Nasty Girls

By WODNo Comments
Congrats to our Nutrition Challenge winners – Meg and Joe Benson!!!
img_4603
Gymnastics:
3 Rounds
1 Strict MU + 2 Strict Dips + 3 Kipping Muscle Ups
400m Run (comfortable pace)

Finish round 3 with a max set of kipping muscle ups.
Score = Max set in round 3.
 
Metcon:
‘Nasty Girls’
3 Rounds for time of: 
50 Air Squats  
7 Muscle-ups  
10 Hang Power Cleans, 135# / 95#

 

November 7, 2016

Monday Monday

By WODNo Comments
Weightlifting:
Every :90 x 6 Rounds – Build
1 Power Snatch + 1 Hang Snatch + 1 OHS 
 
Metcon:
AMRAP10
Power Snatches (95#/65#)
Hang Squat Snatches
Overhead Squats
Lateral Bar Burpees
 
Ascending Ladder. 1’s, 2’s, 3’s, 4’s, etc.

 

November 6, 2016

Saturday Smash-Up 11.5.16

By WODNo Comments
Weightlifting:
EMOM10
Odd – 3 Deadlifts (build)
Even – 1 Rope Climb + 10 Pushups

Score = heaviest completed round of Deadlifts.
 
Metcon:
Partner Relays
AMRAP8
4 Hang Clusters (95#/65#)
4 Burpee Box Jump Overs (24″/20″)

rest 4 minutes then:

AMRAP8
8 Power Cleans (95#/65#)
8 Box Jump Overs (24″/20″)

 
CRX – 115#/80#

 

November 4, 2016

Friday 11.4.16

By WODNo Comments

30 Minutes:
Buy In:
1k Row
1k Run
then AMRAP:
10R/10L Push Presses
5R/5L Front Rack Lunges
10 T2B
5/3 Bar Muscle Ups

RX – 53#/35#
1k Run = City Hall + 200m

November 3, 2016

Thursday 11.3.16

By WODNo Comments
Weightlifting:
1 Rep Max – Back Squat 
20 Minutes to establish 1RM
 
Metcon:
3 Rounds
30 Wall Balls (20#/14#)
10 Hang Power Snatches (95#/65#)

10 minute time cap.
CRX – everything unbroken.

 

November 3, 2016

Wednesday 11.2.16

By WODNo Comments
Gymnastics:
10 down to 1
Strict Ring Dips
C2B Pullups
Run 100m after each round

15 minute time cap
 
Metcon:
1 round every 3 minutes x 5 rounds of:
15 KB Swings (53#/35#) CRX – 70#/53#
12 Bench Press (135#/95#)
9 Cal Assault Bike

 

CrossFit SHRED (Lite – 8am and 5:15pm)

AMRAP25
200m Run
10 KB Swings
10 Pullups
10 Dips
10 Cal Assault Bike

November 1, 2016

LOCATION
702 8th Ave, Belmar, NJ

CONTACT
info@crossfitspeakeasy.com
(908) 452-1345