Emmy Simpkins

Today’s Workout 

• In honor of the Green Beret Charity Event this weekend:

  In teams of 3, AMRAP15:
  40 Calorie Assault Bike
  40 Toes to Bar
  40 Alt DB Snatch (50/35#)
  30 Calorie Assault Bike
  30 Chest to Bar/Chin over Bar Pull ups
  30 Alt DB Snatch
  20 Calorie Assault Bike
  20 Bar Muscle Ups

• One athlete must be hanging from the pull up bar while the other is holding a sandbag in the front rack position
• @15:00, AMRAP3:
  Sandbag Over the Shoulder

Today’s Workout 

Conditioning

• Every 1:30 x 8
  2 Power Cleans (Building)
  Max Calorie Row/Ski
  Rest :30 after each round

• Every 1:30 x 6
  3 Front Squats (From the Floor at final Power Clean Weight)
  Max Push Ups
  Rest :30 after each round

For the remaining weeks leading up to the 2022 CrossFit Open, we will be repeating Open Workouts from previous years on Wednesday’s!

Today’s Workout 

• CrossFit Games Open 17.5 (Time)
  10 rounds for time of:
  9 thrusters 95# / 65#
  35 double-unders

  *40 minute time cap

Today’s Workout 

Conditioning

• For Time:
  • 21-15-9
    • Deadlift (225/155#)
    • Burpee Over Bar
  • 5-3-1
    • Rope Climb

After Party PUMP

• 3 Rounds:
  10 OH Tricep Extensions + 20 Banded Tricep Push Downs
  1:00 Max Barbell Curls
  10 Dual KB OH Straight Leg Sit Ups (use plate for scaling)

Today’s Workout 

Weightlifting 

• EMOM8: 1 Snatch + 1 Overhead Squat

Conditioning 

• 2:00 on/ 2:00 off x 4 Rounds
  • 12/9 Calorie Assault Bike
  • 8 DB Step Ups (50/35#) (24/20”)
  • Max Alternating DB Hang Snatch

From all of us at Speakeasy, we wish you a HAPPY and HEALTHY New Year. Let’s kick off with an 8am Speakeasy SPLASH (Polar Plunge) at 8am on the 8th Ave Beach in Belmar! Then join us for the first workout(s) of the year at 9:30 and 11am!

Today’s Workout 

• For Time w/ a Partner:

  2 Rounds:
  150 Wallballs (20/14#)
  30 Clean and Jerks (135/95#)
  30 Snatches

  into

  5 Rounds EACH (you go/I go)
  5 Pull Ups
  10 Push Ups
  15 Squats

Today’s Workout 

Weightlifting

• 1 Rep Max Front Squat

Metcon

• For Time
  • 1-10
    • Power Cleans (95/65#)
    • Bar Facing Burpees

Today’s Workout 

Strength 

• 8 x 2 Shoulder Press (build)

Conditioning 

Today’s Workout

• Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

  Complete as many rounds as possible in 20 minutes of:

  8 Toes-to-bars
  10 Dumbbell Hang C&J 50/35 lb
  14/12-Cal Row

Today’s Workout 

Weightlifting

•  10-8-6-4-2 Bench Press + Strict Pull Ups (Building)

Metcon

• AMRAP5
  5 Deadlifts (225#/155#)
  10 HR Pushups

  Rest 3 Minutes between AMRAPS
• AMRAP5
  3 Deadlifts (315/205#)
  6 Strict HSPU