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Coach Blake

Parter Saturday!

By WODNo Comments

In 25 Minutes:

100 Cal Assault Bike Buy In

then:
5 Rounds each, relay style
12 Alt DB Snatches (50/35#)(CRX 70/50#)
9 Toes To Bar
6 Front Squats (135/95#)(CRX 185/125#)

w/ remaining time:
Max HSPU (One person must hold a Handstand while other works, 100m Run anytime you come off wall)

Score = Total Reps
Bike = 100 Reps
Metcon (if completed) = 270
June 29, 2018

Friday 6.29.18

By WODNo Comments

CrossFit Classes:

Metcon:
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run

After Party:
For Time:
3 Rounds
:20 L-Sit
100m Farmer Carry (70/53#)
CrossFit LITE Classes:
In 4 Minutes:
500m Run
Max Air Squats with remaining time

Rest 1 Minute

In 4 Minutes:
500m Row or Ski
Max Pushups with remaining time

Rest 2 Minutes, then repeat.

After Party:
3 Rounds:
1 Minute Plank
1 Minute Rest
June 28, 2018

Thursday 6.28.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
Bench Press (5-3-3-1-1-1)
Metcon (5 Rounds for time)
1 Round Every 4 Minutes x 5 Rounds
50 Double Unders
15 Deadlifts (135/95#)
10 Front Rack Lunges (5 each side, alternating)
5 Muscle Ups (Odd – Ring, Even – Bar)

Muscle Up Scaling = 10 Ring Dips

CrossFit LITE:

25 Minutes:
10R/10L 1/2 Kneeling OH Press
10R/10L DB Step Ups
10R/10L 1-Arm Rows
10R/10L Side Plank Rotations
:30 Arch Hold
June 27, 2018

Saturday 6.2.18

By WODNo Comments
Partner up! Partner 1 will go through Metcon 1 while Partner 2 spots/counts reps. As soon as Partner 1 finishes, Partner 2 begins.
Follow the same format for Metcon 2.
Metcon (Time)
400m Run, then:
21-15-9
Cal Assault Bike
Bench Press (135/85#)(185/105#)

Each round of Bench should be done in no more than 2 sets.
Metcon (Time)
9-15-21
Burpee Over DB
DB Snatches (50/35#)(70/50#)
then:
400m Run

 

June 1, 2018

Friday 6.1.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
Back Squat (5×5 @75%)
Metcon (AMRAP – Rounds and Reps)
AMRAP15
:20 L-Hang
15 Wall Balls (20/14#)
10 Box Jumps (24/20″)
5 Strict HSPU
1 Rope Climb (15’)

 

LITE Classes:

5 Rounds
10/7 Cal Bike
15 KB Swings
10 V-Ups
:15 L-Hang
1 Rope Climb or 5 Ring Rows

May 31, 2018

Thursday 5.31.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
3 Power Snatch + 2 Snatch Balance + 1 Snatch (OT2M x 5 Rounds)
Use this as a prep for your 1RM. Keep the weight light to moderate – focusing on mechanics.
Metcon:
20 Minute Clock
Max Effort 2k Row
w/ remaining time:
1RM Snatch
LITE Classes:
EMOM24
1st – 200/150m Row Sprint
2nd – 15 Wall Balls
3rd – 10 Burpee Box Jump Overs
4th – :30 Max Hollow Rocks
May 30, 2018

Wednesday 5.30.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
5 Rounds
3 Push Jerks (Begin @60% and build)
5R/5L Bulgarian Split Squats
Metcon (4 Rounds for reps)
2 Minutes On, 2 Minutes Off x 4
8 DB Hang Power Cleans
8 DB Alt Push Presses
8 DB OH Lunges
Max Cal Assault Bike in remaining time

RX: 2×50# / 2×35#
Lunges:
Odd Rounds – Right OH, Left Front Rack
Even Rounds – Left OH, Right Front Rack
LITE Classes:
AMRAP20
5R/5L 1-Arm Hang Clean
5R/5L 1-Arm Push Presses
5R/5L 1-Arm Front Rack Lunges
20 Russian Twists

Use a single KB or DB for all movements.
May 29, 2018

Tuesday 5.29.18

By WODNo Comments

CrossFit Classes:

Strength:
4 Rounds for QUALITY
Double DB Arnold Press
Double DB 1-Leg Deadlift
Double DB Prone Row
:30R/:30L Side Plank

6-8 Reps
31X1 Tempo
Metcon (AMRAP – Rounds and Reps)
AMRAP10
10 Deadlifts (225/155#)
20 AbMat Situps
30 Double Unders
LITE Classes:
5 Rounds
:40 Jump Rope
30 AbMat Situps
:20R/L Side Plank
10 Suitcase Deadlifts
5R/5L 1-Arm Rows
May 28, 2018

Murph 5.28.18

By WODNo Comments

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

May 27, 2018

LOCATION
702 8th Ave, Belmar, NJ

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