Emmy Simpkins

Today’s Workout

• Alternating rounds with a partner until 30 Rounds are complete:
  7 Burpees
  10 Wallballs (20/14#)
• Following 30th Round, complete with your partner:
  400m Farmers Carry AHAP

Today’s Schedule

7:30, 8:30, 9:30am, 10:30 Open Gym

Today’s Workout

• NOT FOR TIME:
  • 1-10 Weighted Strict Pull Up
  • 10-1 Deadlift
    • 7/5 Calorie Assault Bike Sprint between each set

Happy Thanksgiving to you and your families. Please take a moment today to thank your coaches for all they do!

Today’s Workout

“Gunny”
For Time:
Run 1 Mile
50 Push ups
50 Sit Ups
Run 1 Mile
50 Push Ups
50 Sit Ups
Run 1 Mile

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

This “Gunny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, July 3, 2018 (180703).

Today’s CrossFit Workout 

Strength

• EMOM10: Snatch Pull + Power Snatch (Building)

Conditioning

• In a 15:00 Window:

  4 Rounds:
  3 Overhead Squats (135/95#)
  6 Toes to Bar

  3 Rounds:
  2 Overhead Squats (155/105#)
  8 Toes to Bar

  2 Rounds:
  1 Snatch (185/125#)
  10 Toes to Bar

  AMRAP:
  Snatches @ 205/135#

Today’s SWEAT Workout 

• 2 Rounds For TOTAL REPS
  4:00 Assault Bike (Calories)
  3:00 Squats
  2:00 Row (Calories)
  1:00 Plank

Today’s CrossFit Workout

• AMRAP2:
  • 15/12 Calorie Ski
  • 12 DB Push Press (2×50#) (2×35#)
  • Max Devil Press in remaining time

Rest 2:00, repeat for 5 Rounds

Today’s SWEAT Workout

• EMOM20:
  • 1- :40 Ski
  • 2- 50′ Sled Push + 50′ Sled Drag
  • 3- :40 Hollow Body Rocks
  • 4- Rest

Today’s CrossFit Workout

Strength

• 5×5 Back Squat (5-10lbs heavier than last week!)
• 4x5R/5L Front Rack Step up @33% of Squat Weight

Conditioning

• For Time:
  • 1000m Row
  • 30 Hang Power Cleans (135/95#) (CRS 185/125#)
  • 30 Pistols

Today’s SWEAT Class

• “Rowling”
  • 10 Frames
    • 250m Row Sprint

<5 = 10 Burpees

>5 = 10 Calorie Assault Bike

Today’s Workout

• For time:
  • 800m MB Run (both partners)
    400 Double Unders – Bar Hang
    200 Wall Balls – Wall Sit
    100 Burpees Over Partner – Plank

Partners may split reps anyway they’d like. Partner not working will perform the holds next to each movement. If hold is dropped, partner must stop working.

Today’s CrossFit Workout

Conditioning

• 3:00 Work/3:00 Rest x5
  • 250m Ski
    20 Push Ups
    Max Rope Climbs in remaining time

Today’s SWEAT Workout

• 2 Round Tabata
  • – Ski (calories)
    – Sled Push
    – Assault Bike (calories)

    Rest 1:00 after Assault Bike tabata

Today’s CrossFit Workout

• 10 Rounds NOT For time:
  • 100′ Farmers Carry AHAP
  • 5 Sandbag Squats + 100′ Carry

After Party

• 5x
  • :10 Hollow Body Hold
  • 10 Hollow Body Rocks
  • :10 Hollow Body Hold

Today’s SWEAT Workout

• 4 Rounds for Time:
  • 500m Run
    20 Alt DB Snatches *Alt every 5 reps
    10 Strict Pull Ups

Today’s CrossFit Workout

Strength

• EMOM10: Clean Pull + Power Clean (Build)

Conditioning

• For Time:
  • 21 Calorie Assault Bike
  • 15 Power Cleans (115/75#) (CRX 155/105#)
  • 9 Burpees over the Bar
  • 15 Thrusters
  • 21 Calorie Assault Bike

Today’s SWEAT Workout

Strength

• EMOM8
  • Odd: 3 Deadlifts
  • Even: 10 Push Ups

Functional Bodybuilding

• 4x for QUALITY and AHAP
  • 6R/6L DB Front Rack Step Up
  • 1:00 Front Rack Sandbag Hold
  • 6 Sandbag Squats
  • 1:00 Plank