Skip to main content
search
All Posts By

Emmy Simpkins

Metcon Monday

By WODNo Comments

For Time:

*1 Round
800m Run
80 Double Unders
21 Deadlifts (185#/125#)
*2 Rounds
400m Run
40 Double Unders
15 Deadlifts
*3 Rounds
200m Run
20 Double Unders
9 Deadlifts

No rest between rounds. 

September 25, 2016

Thursday 9.22.16

By WODNo Comments
Gymnastics
5 Sets
1 Strict Muscle Up + 2 Dips + 3 Kipping Muscle Up 
Rest as needed between sets.

SX:
Muscle Up Progressions +
10-8-6-4-2
Strict Pullups 
Strict Ring Dips

 
Metcon:
AMRAP12
50 Cal Row
40 Wall Balls (20#/14#)
30 T2B
20 Burpee Box Jump Overs (24″/20″)
10 Muscle Ups

 

September 21, 2016

Kettlebell Strength and Conditioning

By WODNo Comments
Strength Conditioning:
4 Rounds (not for time)
5R/5L Single Leg Deadlifts
5R/5L Renegade Rows (alt)
5R/5L Floor Press (alt)

Double KB’s or DB’s for all movements. Not for time, but move with purpose. Rest as needed between rounds, not movements.
 
Metcon:
10 RFT
30 Double Unders
10 KB Swings (53#/35#)
5 Single-Arm Thrusters

 
Odd Rounds – Right Thruster
Even Rounds – Left Thruster

 

September 20, 2016

EMOM Tuesday

By WODNo Comments
Weightlifting:
EMOM6 – 1 Full Snatch @ 90%
 
Metcon:
EMOM24
1st – 200m Sprint
2nd – 5 Power Snatches, 10 Jumping Lunges, 1 Rope Climb
3rd – 15 Hollow Body Rocks

RX – 95#/65#
CRX – 135#/95#

Score = # of rounds completed.

 

September 19, 2016

Mach-Speed Monday

By WODNo Comments
Weightlifting:
Shoulder Press (15 minutes to build to a heavy double)
 
Metcon:
5 Rounds (each for time)
12 Pistols
9 HSPU
6 Bar Burpees (lateral)
3 Deadlifts (315#/205#)
 
Rest :90 between rounds.

 

September 18, 2016

Saturday 9.17.16

By WODNo Comments
Tabata Couplet:
Front Squat (115#/80#)
T2B

:20 work, :10 rest x 8 Rounds of each movement.
 
Metcon:
Partner Relay
AMRAP15

Partner 1:
3 Burpee Muscle Ups
10 Box Jump Overs (24″/20″)

Partner 2:
200m Run

 
You VS Your Partner
Scale for Burpee MU = 5 Burpee Pullups.

 

September 16, 2016

TGI-Chipper 9.16.16

By WODNo Comments
Weightlifting:
2RM Split Jerk 
15 minutes to find a heavy double for the day.
 
Metcon:
100m Sprint
20 HSPU
40 KB Snatches (53#/35#)
800m Run
40 KB Snatches (53#/35#)
20 HSPU
100m Sprint
 
 
September 15, 2016

LOCATION
702 8th Ave, Belmar, NJ

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