Emmy Simpkins

Today’s Workout

Strength

• 10 minutes MAX Strict Pull ups

Conditioning

• 50-30-10 Reps For Time:
  • Back Squat (95/65#)
  • Toes to Bar

Next Level

• EMOM5:
  • 10 Unbroken Chest to Bar Pull Ups
• EMOM5:
  • 3-5 Unbroken Muscle Ups

Congratulations to all of our athletes that participated at Power Pack CrossFit’s Battle of the Bae’s yesterday! Great day with some great gyms and we look forward to the next competition.

Endurance- 8AM

• 3x 1 mile MAX Effort Runs

Rest 10 minutes between efforts

Barbell Club- 9AM

• Build to a heavy 3 touch n go Power Clean
• Back Squat 3 x 10 @65%

Open Gym 10-12PM

We have several athletes participating at the Battle of the Bae’s competition at Power Pack CrossFit this Saturday, April 23rd. If you are around, please come out and support!

With that being said, Next Level class will be moved to Sunday at 3:30PM THIS WEEKEND ONLY. Next weekend, it will be moved back to 11AM every Saturday (unless otherwise noted).

Today’s Workout 

For Time:

Max Effort 2k Row (scored separately from remainder of the workout)

100 Burpees

50 Kettlebell Swings (53/35#)

25 Thrusters (95/65#)

10 Bar Muscle Ups (CRX)

* Score= 2k time and then 2k time + TOTAL Time 

Next Level

• 6×20 Calorie Assault Bike Sprints
  • :30 Rest

We have several athletes participating at the Battle of the Bae’s competition at Power Pack CrossFit this Saturday, April 23rd. If you are around, please come out and support!

With that being said, Next Level class will be moved to Sunday at 3:30PM THIS WEEKEND ONLY. Next weekend, it will be moved back to 11AM every Saturday (unless otherwise noted).

Today’s Workout 

Strength

• Superset for 3 Rounds:
  • 10 Good Mornings
  • 10 Front Rack Lunges (5 each leg)

Conditioning

• 5 Rounds, :30 Rest between rounds
  • 10 Box Jumps (24/20″)
  • 10 Toes to Bar
  • 10 Pull Ups (CRX- Chest to Bar) *Goal is unbroken every round!
  • 10 Wallballs (20/14#)

Next Level

• Mobility
  • 2 minute Pigeon stretch each side
  • 4 minute Saddle pose

We have several athletes participating at the Battle of the Bae’s competition at Power Pack CrossFit this Saturday, April 23rd. If you are around, please come out and support!

With that being said, Next Level class will be moved to Sunday at 3:30PM THIS WEEKEND ONLY. Next weekend, it will be moved back to 11AM every Saturday (unless otherwise noted).

Today’s Workout

Strength

• 10 Rounds, 1 minute rest between
  • 3 Touch n Go Power Snatch (AHAP)
  • 20 Double Unders

Conditioning

• 6x400m Sprints
• 200m Recovery Run

Next Level

• 5k Row

Today’s Workout

Strength

• 3×10 Back Squat @60%
  • Go for speed/efficiency

Conditioning

• EMOM10:
  • Odd- 3 Deadlifts AHAP
  • Even- 12 Handstand Pushups (CRX- 15 Reps)
• EMOM10:
  • Odd- 20/15 Calorie Row
  • Even- Max Pistols

No rest between EMOMs.

Next Level

• EMOM10:
  • Odd- 1 Legless Rope Climb
  • Even- 50′ HS Walk

Today’s Workout

Gymnastics

• 25-20-15-10-5 Reps NOT For Time:
  • Ring Dip
  • Hollow Body Rocks

Conditioning

• 6 Rounds, 1 minute rest between 
  • :30 Max Burpees over the Bar
  • :30 Max Clean and Jerks (RX- 115/75#) (CRX- 135/95#)

Next Level

• 5 Rounds Supersetted:
  • 10 DB Strict Press
  • 10 Bulgarian Split Squats 

Endurance- 8am

• Max Effort 5k Run

Barbell Club- 9am

• Max Snatch
• Max Clean and Jerk
• Max Back Squat

Open Gym- 10-12pm

Next Level Class will be at 7AM this morning. It will resume to 11AM starting next week.

Today’s Workout

Alternating rounds with a partner, complete the following from 0:00-30:00:

• P1- 1 Round of “Helen”
  P2- 50 Wallballs (20/14#)
  P1- 50 Wallballs
  P2- 1 Round of “Helen”
  P1- 50 Wallballs
  P2- 50 Wallballs
  P1- 1 Round of “Helen”
  P2- 1 Round of “Helen”
  P1- 50 Wallballs
  P2- 50 Wallballs
  P1- 1 Round of “Helen”
  P2- 1 Round of “Helen”

From 30:00-35:00

• Rest

35:00-40:00

• 5 minutes for EACH partner to establish a 1RM Squat Clean Thruster