Skip to main content
search
All Posts By

Coach Blake

Tuesday 9.25.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
EMOM 10
Min 1-3: 2 power + 1 snatch
Min4-6: 1 power + 2 snatch
Min 7-8: 2 snatch
Min 9-10: Heavy single
Metcon:
AMRAP 8
2….4…6…etc
Power Snatch (75/55)
Overhead Squat
CrossFit LITE:
20 Minutes:
10R/10L 1/2 Kneel OH Press
8R/8L Rev Lunge to Step Up
10R/10L Russian Twists
:20 Max Effort Row/Ski

From 20:00-24:00
Max Turkish Getups

September 24, 2018

Monday 9.24.18

By WODNo Comments

CrossFit Classes:

Back Squat (5 x 5)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
12 RKBS (70/53)
8 Goblet Squat (70/53)
200m run
CrossFit LITE:
AMRAP20
16 Russian Swings
12 Goblet Squats
8R/8L 1-Arm Rows
400m Run
September 23, 2018

Saturday 9.22.18

By WODNo Comments
Metcon (AMRAP – Rounds and Reps)
“Jackie Split”
AMRAP 20 – with a pal
1,000m row
50 thrusters (75/55)
30 pull-ups
*after each round, add 20/10# to the barbell
September 21, 2018

Friday 9.21.18

By WODNo Comments
Weightlifting:
Power Clean (EMOM8 – 2 TnG Reps)
Begin at 65% and build
Metcon (Time)
50 power cleans
RX (115/75)
CRX (155/105)
*Every minute, including 0:00, perform 15 air squats

Practice barbell cylcing
CrossFit LITE Classes:
20 Minutes, continuous grind:
10 Deadlifts
:20 Wall Sit
10 Bench Press
:20 Hollow Hold
10 Strict Pullups
:20 Ski (Mod to Hard Pace)
September 20, 2018

Partner Saturday!

By WODNo Comments
For Time:
“Diane”
21-15-9
Deadlifts (225/155#)
HSPU

800m Run

“Randy”
75 Power Snatches (75/55#)

800m Run

“Fran”
21-15/9
Thrusters (95/65#)
Pullups

800m Run

“Karen”
150 Wall Balls (20/14#)

1 partner works at a time. Both partners run together. One barbell per team.
July 27, 2018

Friday 7.27.18

By WODNo Comments
  • CrossFit Classes:
Weightlifting:
Clean and Jerk
15 Minutes to build to a heavy single
Metcon:
“Tiger Blood”
3 Rounds
400m Run
10 Clean and Jerks (135#/95#)
  • CrossFit LITE Classes:
5 Rounds
400m Run
20 Russian Swings
10 Burpees
July 26, 2018

Thursday 7.26.18

By WODNo Comments
  • CrossFit Classes:
Metcon (Time)
4 Rounds:
10 Burpees
10 Toes To Bar

3 Rounds:
10 Burpees
10 Pullups

2 Rounds:
10 Burpees
10m Handstand Walk

1 Round:
10 Burpees
10/7 Muscle Ups (Rings or Bar)

No rest between sections.

  • CrossFit LITE Classes:
25 Minutes:
6R/6L DB Bench Press
12 Goblet Pause Squat + Curl
6R/6L X-Body Deadlift
12 DB Prone Row
:30R/:30L Side Plank
July 25, 2018

Wednesday 7.25.18

By WODNo Comments

CrossFit Classes:

  • Weightlifting:
1 Power Snatch + 1 Overhead Squat (EMOM7 – Build)
Use this as a primer for the metcon. Build to moderate+ weight – no misses.
  • Metcon (3 Rounds for reps)
3:00 Work / 3:00 Rest x 3 Rounds
100 Double Unders
7 Power Snatches
7 Overhead Squats
Max Cal Row w/ remaining time

RX – 95/65#
CRX – 135/95#
Score = Total Reps EACH Round.
CrossFit LITE Classes:
50-40-30-20-10
Cal Row
25-20-15-10-5
V-Ups + Arch Rocks
July 24, 2018

LOCATION
702 8th Ave, Belmar, NJ

CONTACT
info@crossfitspeakeasy.com
(908) 452-1345