Emmy Simpkins

Today’s CrossFit Workout

Weightlifting

• Clean Pull + Power clean + Clean (Build to Heavy)

Conditioning

• 4 Rounds for time:
  • 80 Double Unders
    5R Single Arm DB Hang Clean and Jerk (50/35#) (CRX 70/50#)
    8R Overhead Lunges (alt legs)
    5L Single Arm DB Hang Clean and Jerk
    8L Overhead Lunges (alt legs)

Today’s SWEAT Workout

• Max Effort 5k Row

Today’s CrossFit Workout

Strength

• Weighted Ring Dip
  • 5-3-3-1-1-1

Conditioning

• AMRAP12
  • 2k Ski Buy In
  • AMRAP:
    • 5 Strict HSPU
    • 10 Power Snatches (75/55#)

Today’s SWEAT Workout

• “Cindy”
  • AMRAP20:
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Air Squats

Today’s CrossFit Workout

• “Morrison”
  • 50-40-30-20-10 Reps of:
    • Wallballs (20/14#)
    • Box Jumps (24/20″)
    • Kettlebell Swings (53/35#)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

The “Morrison” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).

Today’s SWEAT Workout

• 5x
  • 6R/6L Bulgarian Split Squats AHAP
    5R/5L Crossover Step Ups AHAP
    400m Run
    :30 Hollow Hold

Go Harder:
Males- 2×50# DB
Females- 2×35# DB

Today’s CrossFit Workout

Conditioning

• For Time:
  • 50 Calories AAB
  • 50 Bench Press (135/95#

*During the duration of the Bike, EMOM 10 Squats

*During the duration of the Bench Press, EMOM 5 Burpees

Today’s SWEAT Workout

• For Time:
  • 2k Row/Ski
  • 200m Farmers Carry
  • 100m Sandbag Carry
  • 4k Assault Bike

Go Harder:
Males- 2×70#, 125-150# SB
Females- 2×53#, 75-100# SB

Today’s CrossFit Workout

Conditioning

• For Time:
  • 800m Run
  • 21 Burpees over the Bar
  • 21 Power Cleans (135/95#)
  • 600m Run
  • 15 Burpees over the Bar
  • 15 Power Cleans
  • 400m Run
  • 9 Burpees over the Bar
  • 9 Power Cleans

Today’s SWEAT Workout

• 2 Rounds:
  • 2 x 800m Run, Rest 2:00
    3 x 400m Run, Rest 1:00

Rest 3:00 Between Rounds

Today’s CrossFit Workout

Strength

• Pause Jerk + Split Jerk
  • Build to Heavy for the day

Conditioning

• “Annie”
  • 50-40-30-20-10 Reps For Time:
    • Double Unders
    • Abmat Sit Ups

Today’s SWEAT Workout

• 5 Rounds For Time:
  • 1000m Assault Bike
  • 500m Row/Ski

Today’s CrossFit + SWEAT Workout

• AMRAP30:
  • 100 Push Ups
  • 75 Wallballs (20/14#) (CRX 30/20#)
  • 50 Kettlebell Swings (53/35#)
  • 25 Pull Ups (CRX Chest to Bar)
  • 50 Kettlebell Snatches (25R/25L)
  • 75 Box Jump Overs (24/20″)
  • Max KB Box Step Ups in remaining time

Today’s CrossFit Workout

Strength

• Snatch Pull + Power Snatch + Snatch (build to heavy)

Conditioning

• 3 Rounds EACH For Time:
  • 500m Row
  • 15 Overhead Squats
  • 20 Toes to Bar

Round 1: 95/65#
Round 2: 115/75#
Round 3: 135/95#

Today’s SWEAT Workout

• 3 rounds of:
  • 200m Row
    10 DB Snatch, right arm
    10 OH Walking Lunge Steps, right arm
    200m Row
    10 DB Snatch, Left arm
    10 OH Walking Lunge Steps, left arm

Happy Mothers Day to all of our amazing, strong, inspiring, mothers!

Today’s Schedule

8am Recovery Yoga 

9am SWEAT

• AMRAP30:
  5 Pull Ups
  10 Push Ups
  15 Shoulder to OH
  20 Abmat Sit Ups

Go Harder:
2×50#
2×35#

10am Barbell Club

11am-1pm Open Gym