Emmy Simpkins

Today’s CrossFit Workout

Conditioning/Strength

• 10 Rounds NOT For Time:
  • 12/9 Calorie Assault Bike
  • 100′ Sled Pull AHAP

Score= Weight on the sled

Today’s SWEAT Workout

• 5 rounds:
  • 50′ Sled Push AHAP
  • 50′ Sled Pull AHAP
  • 1:00 Sandbag March
  • :20 L-Hang

Today’s CrossFit Workout

• For Time TOTAL:
  • 500m Row
  • 40 Wallballs (20/14#)
  • 30 Toes to Bar
• Rest 2:00
  • 400m Row
  • 30 Wallballs
  • 20 Toes to Bar
• Rest 1:00
  • 300m Row
  • 20 Wallballs
  • 10 Toes to Bar

Today’s SWEAT Workout

• AMRAP20:
  • 500m Row/Ski
  • 10 Bench Press
  • 10 Dual KB Front Rack Lunge
  • 100′ Farmers Carry

Go Harder:

• 135/95#
• 2×53#/2×35#

Today’s CrossFit Workout

Strength

• Shoulder Press 5×8@70%

Conditioning

• 5 Rounds for Time:
  • 200m Run
  • 10 Alt DB Snatch (70/50#)
  • 6 Strict Pull Ups

Today’s SWEAT Workout

• Every 10:00 x3
  • 800m Run
  • 20 Alt DB Snatches
  • 1 Rope Climb

Go Harder:

• 50/35#
• 3 Rope Climbs

Reminder that all classes are CANCELLED today due to our fundraising event, The Rose Classic!

Please swing by and enjoy a nice morning raising money for a student in need!

Reminder that the 2nd Annual ROSE CLASSIC will be held tomorrow from 9-12pm. There will be no classes.

Today’s CrossFit Workout

Conditioning

• EMOM20:
  • 1- 15/12 Calorie Assault Bike
  • 2- 10 Touch n Go Power Cleans (Build)
  • 3- :20 Hollow Hold
  • 4- REST

Score- Heaviest set of Unbroken Power Cleans 

SWEAT Classes

• EMOM20:
  • 1- 12/9 Cal Assault Bike
  • 2 – 10 Hang Power Cleans (BB or Dual DB)
  • 3 – :20 Hollow Hold
  • 4 – Rest

Today’s CrossFit Workout

Conditioning

• 2 Rounds
  • 50 Burpees
    25 Toes To Bar
    50 Wall Balls (20/14#)
    25 Chest To Bar
    50 DB Box Step Ups (50/24″, 35/20″)

Today’s CrossFit LITE Workout

• 2 Rounds
  • 50 Burpees
    25 V-Ups
    50 DB Step Ups
    25 Ring Rows
    500m Run/Row/Ski

Today’s CrossFit Workout

Strength

• EMOM8
  • 1 Power Snatch + 1 Hang Snatch + 1 OHS (Build)

Conditioning

• Every 4:00 x4
  • 80 Double Unders
  • 8R KB Snatches
  • 8R KB Push Press
  • 8L KB Snatches
  • 8L KB Push Press

RX: 53/35#

Today’s CrossFit LITE Workout

Strength

• EMOM10:
  • Odd- 2R/2L Turkish Get Ups
  • Even- :30 Plank

Conditioning

• AMRAP16
  • 100 Single Unders
    30 Air Squats
    20 Situps
    10R/10L Alt Push Press

Today’s CrossFit Workout

Conditioning

• 3 Rounds for Time:
  • 1k Row/Ski
  • 1k Assault Bike
  • 1k Run

Today’s CrossFit LITE Workout

• 3 Rounds for Time:
  • 500m Run
  • 750m Row/Ski
  • 1000m Assault Bike

Today’s CrossFit Workout

Strength

• 4 Rounds:
  • 5 Bench Press (75-80% of 1RM)
  • 5R/5L Single Leg Deadlifts
  • :20 Wallsit Butterflies

Conditioning

• “Deads and Dips”
  • 1-10
    • Deadlifts (225/155#)
    • Ring Dips

CrossFit LITE Workout

Strength

• 4 Rounds:
  • 5 Bench Press (75-80% of 1RM)
  • 5R/5L Single Leg Deadlifts
  • :20 Wallsit Butterflies

Conditioning

• AMRAP10:
  • 15 Russian Swings
  • 10 Push Ups

Today’s Workout (All Programs)

• AMRAP8:

  8/6 Cal Assault Bike
  6 Dual DB Clean and Jerks

  AMRAP8
  8 Pushups on DBs
  6 Dual DB Box Step Overs (20″)

  AMRAP8
  8 Burpees to 6″ Target
  6 Chest To Bar

  Rest 3 minutes between AMRAPs. Partners will alternate full rounds. RX: 2×50, 2×35#