Emmy Simpkins

Our 5th Annual Holiday Brunch will be held TOMORROW beginning at 11am. All classes are cancelled and we will resume a regular schedule Monday. We look forward to seeing you all tomorrow! Happy Holidays!

Today’s Workout

Strength

• Bench Press 5×5
• 5x5R/5L One Arm Row

Conditioning

Teams of 4, working in Pairs.
At 3-2-1 go; Pair 1 will begin their first 50 cals on the bike switching as often as they’d like. Once they’ve completed the 50 cals, Pair 2 can begin. Pair 2 cannot start a movement until Pair 1 has completed it… so don’t slow down!

For Time:

• 50 Cal Assault Bike
  40 Synchro Wall Balls (20/14#)
  30 Cal Assault Bike
  20 Synchro Wall Balls
  10 Rope Climbs

Today’s Workout (CrossFit + SWEAT)

• 25 Minutes, Row/Ski:
  • 1. 50sec work, 10sec rest
    2. 40sec work, 20sec rest
    3. 30sec work, 30sec rest
    4. 20sec work, 40sec rest
    5. 10sec work, 50sec rest

Repeat 5 Times.
Score = Total Distance

Today’s CrossFit Workout

Strength

• Every 2:00 x5
  • 30 Double Unders + 3 Position Clean (High, Hang, Floor)

Conditioning

• 6 Rounds For Time
  • 2 Bar MU
  • 4 Squat Cleans (185/125#)

Today’s SWEAT Workout

• 15 Rounds:
  • 20 Double Unders
    10 Wall Balls

Today’s CrossFit Workout

Functional Body Building

• 3 Rounds
  • 8R/8L Single Arm Z-Press
    8 Strict Toes To Bar
    :40 Arch Hold

Conditioning

• 2:00 Work, 2:00 Rest x 2
  • 20/15 Cal Assault Bike
    Max Strict HSPU
    – Rest 2 Minutes, then:

    20′ HS Walk
    Max Cal Assault Bike
    – Rest 2 Minutes and Repeat

Today’s SWEAT Workout

• :20 on/:10 off x 8 Each Station
  1. Assault Bike
  2. Strict Press
  3. Jumping Lunges
  4. Ring Rows
  5. Hollow Rock

Happiest of Birthdays to our fearless leader, Rob! Thank you for opening the doors to CFSE and giving us all a place to call home. 

Today’s CrossFit Workout

Strength

• 5×2 Back Squat (5-10lbs heavier than last week!)
• 4 x 5R/5L RDL

Conditioning

• AMRAP12
  • 24 Dual DB Deadlifts
    12 Dual DB Farmer Lunges
    6 Burpees Over DB (DB Facing)

Today’s SWEAT Workout

• 5 Rounds:
  • 12 Russian Swings
    6R/6L Renegade Rows
    30sec Plank
    15m Quadruped Crawl

Rest 1:00 between rounds.
Go Harder:
70/53#
Weighted Plank+Crawl

Today’s CrossFit Workout

Conditioning

• EMOM20
  • 1. 10 Bench Press (BW/65%)
    2. 20m Sled Push + 20m Drag (+90/+45)
    3+4. 400m Run (1k Bike)
    5. 20sec Hollow Hold

Today’s SWEAT Workout

• Every 5 Minutes x 5
  • 400m Run (1k Bike)
    20 AbMat Situps
    2 Hang Power Cleans (Build)

Today’s CrossFit Workout

Strength

• Every 1:30 x6
  • 1 Power Snatch + 1 OHS + 1 Snatch
    • Build to moderate weight for the day

Conditioning

• For Time:
  • 500m Row/Ski
    20 DB Power Snatches (50/35#)
    500m Row/Ski
    20 DB Overhead Squats (10R/10L)
    500m Row/Ski
    20 DB Squat Snatches
    500m Row/Ski

Today’s SWEAT Workout

• 25 Minutes:
  • 8 Bench Press
    8R/8L Bulgarian Split Squats
    8 Dual DB Bent Row
    5-8 Nordic Hamstring Curls
    :40 Row/Ski/Bike

Today’s Workout

Conditioning

• For Time:
  • 200m Run
    20-18-16-14-12-10-8-6-4-2
    Burpee Box Jump Overs (24/20″)

Today’s CrossFit Workout

Warm Up

• 3 Rounds:
  • 50′ Mixed Rack/OH Walk
    5R/5L Renegade Row
    :15 L-Hang

Conditioning

• Every 4:00 x 4 Rounds
  • 12/9 Cal Assault Bike
    6R/6L Dual DB Alt. Push Press (2×50, 2×35#)
    12 Toes To Bar
    6 Chest to Bar Pullups

Today’s SWEAT Workout

• 4 Rounds:
  • 750m Row/Ski
    50 Double Unders
    25 Air Squats

Today’s CrossFit Workout

Strength

• 5×3 Back Squat (5-10lbs heavier than last week!)
• 4x5R/5L Cossack Squat + Curtsy Squat

Conditioning

• AMRAP8
  • 16 Alternating Russian Swings (53/35#)
    8 KB Step Ups (24/20″)
    40 Double Unders

Today’s SWEAT Workout

• EMOM20:
  1. 8 Dual DB Push Press
  8 Dual DB Rev. Lunges
  8 Dual DB Deadlifts
  2. Assault Bike @ 80%
  3. 16 Leg Lifts Over DB
  4. Rest