Emmy Simpkins

Today’s Workout

• Every 3:00 for 5 Rounds
  • 10/8 Calorie Assault Bike
  • 10 Burpees
  • 20 Double Unders
• Immediately following final interval, complete for time:
  • 50 Calorie Ski
  • 50 Burpees
  • 100 Double Unders

Today’s Workout 

• 0:00-30:00
  • 800m Run
  • 21 Power Cleans (135/95#)
  • 21 Toes to Bar
  • 400m Run
  • 15 Power Cleans (155/105#(
  • 15 Toes to Bar
  • 200m Run
  • 9 Power Cleans (185/135#)
  • 9 Toes to Ber
• in remaining time, find a 2 Rep Power Clean

Today’s Workout 

Strength

• 5 Rep Max Back Squat

Conditioning

• AMRAP10
  • 10 Calorie Row/Ski
  • 10 Russian KB Swings (70/53#)
  • 10 Handstand Push Ups

Today’s Workout 

• 5 Rounds For Time
  • 5 Cleans (155/105#)
  • 10 Pull ups
• Rest 2:00
• 4 Rounds For Time
  • 5 Snatches
  • 10 Chest To Bar Pull Ups
• Rest 2:00
• 3 Rounds
  • 5 Shoulder to OH
  • 5 Bar Muscle Ups

Today’s SWEAT

• AMRAP25
  • 500m Row/Ski
  • :30 Wallsit Curls
  • 10 Devil Press
  • :30 Plank Passes
  • 10 DB Squats
  • :30 Superman Hold

Today’s Workout

Strength

• 10-8-6-4-2-4-6-8-10 Bench Press
  • *Between every set, complete 10 DB Shoulder Shrugs and 10 Bent Over Reverse Flies

Conditioning

• For Time
  • 21-15-9
    • Assault Bike Calories
    • KB Swing (70/53#)
      • *15 Box Jump Overs after every set (24/20″)

Today’s SWEAT Workout

• Run Intervals:
  400m Every 3:00 x 4
  200m Every 2:00 x 4

  Following final 2:00 interval, immediately begin:

  EMOM16:
  1- :20 Weighted Reverse Lunges + :20 Jumping Lunges
  2- :40 Wall Sit
  3- :40 Flutter Kicks
  4- :40 Push Ups

Today’s Workout

Conditioning

• For Time:
  • 8 Sandbag Over Shoulder
    40 Abmat Sit Ups
    80 Double Unders
    4 Rope Climbs
    80 Wallballs (20/14#)
    4 Rope Climbs
    80 Double Unders
    40 Abmat Sit Ups
    8 Sandbag Over Shoulder

Today’s CrossFit Workout 

Conditioning

• AMRAP20
  • 40 Calorie Row/Ski
  • 40 Single Arm DB Thrusters (50/35#) * alternate every 10 reps
  • 20 Burpee Box Jump Overs (24/20”)

Today’s Workout 

• 5 Rounds For Time
  • 2 Rope Climbs
  • 20 Pistols
  • 40 Double Unders

Modified schedule due to Holiday- please be sure to check Wodify for Class Times!

Today’s Workout

• 40:00 Running Clock

  0:00-15:00, Alternating Movements with a partner:
  200m Run
  10 DB Step Ups
  8 Burpee Box Jump Overs
  5 Devil Press
  20 Hollow Rocks

  15:01- 20:00
  Max Calorie Machine

  20:01-35:00, Alternating Rounds with a partner:
  5 Strict Pull Ups
  10 Renegade Rows
  15 Floor Press

  35:01-40:00
  Max Calorie Machine

Today’s CrossFit Workout

• Against a 16:00 Clock
  • 3 Rounds
    • 60 Double Unders
      20 Deadlifts (155/105#)
      30 Double Unders
      10 Shoulder to Overhead
• In remaining time, find a heavy complex of:
  • 4 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to OH

Today’s SWEAT Workout

• AMRAP5
  Bike/Row/Ski

  AMRAP10
  10 Alt. Devil Press
  10 Pushups
  10 Plank Passes

  AMRAP5
  Bike/Row/Ski

After Party

• Max Effort Wall Sit