Skip to main content
search
All Posts By

Coach Blake

Tabata Tuesday 7.24.18

By WODNo Comments

CrossFit Classes:

Strength:
Tabata DB Shoulder Press

Score = Total Reps
Post DB weight to comments.
Metcon (AMRAP – Reps)
1 – Ski Erg (cal)
2 – Pushups
3 – Assault Bike (cal)
4 – Sandbag Over Shoulder
5 – Hollow Hold

:20 On/:10 Off x 8 Rounds
Rest :40 between stations
CrossFit LITE Classes:
1 – Assault Bike
2 – DB Push Press
3 – Air Squats
4 – Ring Rows
5 – Hollow Holds
:20 On/:10 Off x 8 Rounds
Rest :40 between stations
July 23, 2018

Monday 7.23.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
Back Squat (3RM )
then 2×3 @ 90%
Metcon (Time)
10 Rounds
10 SDHP (95/65#)
10 Wall Balls (20/14#)

CRX – 30/20# Wall Ball
CrossFit LITE Classes:
10 Rounds
10 SDHP
10 Pushups
15 Situps
July 22, 2018

Friday 7.20.18

By WODNo Comments

CrossFit Classes:

Metcon (Weight)
EMOM30
1st – 200m Run
2nd – 15/12 Cal Row
3rd – 10/7 Cal Assault Bike
4th – 1 Snatch (build)
5th – Rest
CrossFit LITE Classes:
EMOM30
1st – 200m Run
2nd – 15/12 Cal Row
3rd – 10/7 Cal Assault Bike
4th – Plank (weighted if possible)
5th – Rest
July 19, 2018

Thursday 7.19.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
1 Clean + 1 Hang Clean (15 Minutes to build to a max for the day)
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Thrusters (75/55#)
Burpees Over Bar

12 Minute Cap
CrossFit LITE Classes:
20-18-16-14-12-10-8-6-4-2
Wall Balls
*Run 200m between every round
July 18, 2018

Wednesday 7.18.18

By WODNo Comments

CrossFit Classes:

Metcon (AMRAP – Rounds and Reps)
AMRAP20
400m Run
40 Double Unders
4 Muscle Ups
After Party:
4 Rounds
:15 L-Sit
:30 Arch Hold
CrossFit LITE Classes:
25 Minutes:
8R/8L 1/2 Kneel OH Press
8R/8L 1- Leg Deadlift
8R/8L Renegade Row (no pushup)
8 Floor Glute Ham Raise
:40 Arch Hold
July 17, 2018

Tuesday 7.17.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
Push Press (5×5 (Build))
Metcon:
4 Rounds
10/7 Cal Assault Bike
10 Toes To Bar
10 Alt DB Shoulder to Overhead (2×50/2×35#)
10 Alt DB Overhead Lunges (1 Front Rack, 1 Overhead)
Rest :90 between rounds
Score = Total time, including rest
CrossFit LITE Classes:
5 Rounds
10/7 Cal Assault Bike
12 Hanging Knee Raises
10 DB Push Presses
12 DB Front Rack LungesRest 1:00 between rounds

July 16, 2018

Monday 7.16.18

By WODNo Comments

CrossFit:

Weightlifting:
Front Squat (EMOM7 – 3 Reps @70%)
Metcon:
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

 

CrossFit LITE:

50 Burpees
100 Pushups
150 Kettlebell Swings
200 Air Squats
July 15, 2018

7.14.18 Belmar Beatdown!

By WODNo Comments

The Gym will be closed for the 3rd Annual Belmar Beatdown. Come hang and watch some great athletes compete!

First event kicks off at 8:30am. It is located at Dempsey Park – Corner of 16th Ave and Railroad Ave!

We will resume to our normal schedule on Sunday.

July 13, 2018

Friday 7.13.18

By WODNo Comments

2018 Belmar Beatdown is THIS SATURDAY! 

Reminder that there will be NO 6pm or 7pm classes today. 

CrossFit Classes:

BBG:
Turkish Get Up (5-3-3-1-1-1)
Between each round, perform:
10 Hollow Rocks + 10 Arch Rocks
Metcon (AMRAP – Rounds and Reps)
AMRAP15
10R/10L 1-Arm KB Clean and Jerk (53/35#) (CRX 70/53#)
15 Toes To Bar
200m Run
LITE Classes:
AMRAP22
200m Run
15 Hanging Knee Raises
10 Burpees
5R/5L Kettlebell Front Squats
1R/1L Turkish Getups
July 12, 2018

LOCATION
702 8th Ave, Belmar, NJ

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