Emmy Simpkins

Weightlifting:
1 Hang Snatch + 2 Overhead Squats + 1 TnG Snatch (full)

1 set every :90 x 6 Rounds
Build to max for the complex.

Metcon:
3 Rounds
21 Deadlifts
14 Bar Burpees
7 Overhead Squats
RX – 155/105#
CRX – 185#/135#

“Morrison” 

50-40-30-20 and 10 rep rounds of:
Wall ball shots (20#/14#)
Box jump (24″/20″)
Kettlebell swings (53#/35#)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

4th of July Schedule:

• 8, 9 and 10AM classes only. CrossFit Lite Friendly. All are welcome!
• Friday 7/8, the 6 and 7PM Classes will be CANCELLED. 6:30PM Belmar Beatdown Judges/Volunteer meeting.

Endurance 8AM

• 3 Rounds, 5 minute rest between efforts
  • 2k Row

Barbell Club 9AM

• Halting Snatch (Build to heavy single)
• Front Squat 5×2 @81%

Open Gym 10-12PM

4th of July Schedule:

• 8, 9 and 10AM Classes ONLY
• Friday 7/8, 6 and 7PM Class is CANCELLED. 
  • 6:30PM Judges/Volunteer meeting

Today’s Workout

• In teams of 2, complete the following AMRAPS for total rounds and reps by alternating rounds with your partner
  • AMRAP8:
    • 10 Hang Power Cleans (115/75#)
    • 30 Double Unders
  • Rest 3 minutes
  • AMRAP8:
    • 10 Calorie Row
    • 8 Burpees over the Erg
  • Rest 3 minutes
  • AMRAP8:
    • 100m Sprint
    • 1 Rope Climb

Week of 4th of July Schedule:

• 8, 9, 10AM Classes ONLY on Monday 7/4. All are welcome. CrossFit Lite Friendly.
• Friday 7/8- NO 6 or 7PM class. 6:30PM Judges/Volunteer meeting for Belmar Beatdown. Food will be provided.

Today’s Workout

Strength

• Take 20 minutes to find your 1RM Back Squat

Conditioning

• 5 Rounds EACH For Time, Rest 90 Seconds
  • 10 Toes to Bar
  • 8 DB Squat Snatch (RX- Choose your own weight) (CRX- 100/70#)
  • 6 Bar MU (SX- 12 Jumping C2B Pull Ups)

4th of July Schedule:

• 8, 9 and 10AM classes ONLY! All are welcome. 

Today’s Workout

Strength

• Push Press 5×3 @ 80%

Vanity Thursday

• 3 Rounds:
  • 5 Strict Pull Ups (CRX- 2 Legless Rope Climbs) *Use weight on pull ups if you can. Wear a weighted vest for Legless rope climbs if you can)
  • 5 Bench Press AHAP
  • 20 Banded Tricep Ext.
• 4 Rounds
  • 10 Bent over Rows AHAP
  • 10 Barbell Rollouts

Today’s Workout

• 0:00-8:00
  • EMOM: 100m Sprint
• 8:00-10:00
  • REST
• 10:00-17:00
  • AMRAP
    • 10 Power Snatches (95/65#)
    • 10 Box Jumps
• 17:00-19:00
  • REST
• 19:00-27:00
  • EMOM: 100m Sprint

For the 100m Sprint, you are not recording your time. Sprint 100m ALL OUT, jog back to the start before the next minute begins. 

Today’s Workout

Strength

• Take 20 minutes to find your 1RM Deadlift

Conditioning

• 5 Rounds, 1 Min Work, :30 Rest for TOTAL Reps
  • Calorie Row
  • Double Unders
  • KB Swings (53/35#)

Today’s Workout

Strength

• EMOM8: 1 power clean + push jerk

Conditioning

• Every 10:00 begin a new round for 3 TOTAL rounds:

500m row

15 pull ups (CRX- Chest to Bar)

20 burpees to 45# plate

25 Wallballs (20/14#) (CRX- 30/20#)

2 HEAVY Clean and Jerks

Endurance 8AM

• Rowing
  • For 30:00 
    • 5:00 HARD
    • 5:00 Easy

Barbell Club 9AM

• Build to a heavy Pause Jerk + Jerk
• Build to a heavy complex of:
  • 1 Power Clean
  • 1 Push Jerk
  • 1 Clean
  • 1 Jerk

Open Gym 10-12PM