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Coach Blake

Monday 5.14.18

By WODNo Comments

CrossFit Classes:

BBG:
Back Squat (10-8-6-4-2 )
Start at 70-75% and build.
:30 Hollow Hold after every set.
Metcon (AMRAP – Reps)
AMRAP 3:
18 Burpee Box Jumps (24/20″)
18 Overhead Squats (75/55#)
Max Calorie Rowrest 3 minutesAMRAP 3:
15 Burpee Box Jumps (24/20″)
15 Overhead Squats (95/65#)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20″)
12 Overhead Squats (115/80#)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20″)
9 Overhead Squats (135/95#)
Max Calorie Row

Score = Total Cals
May 13, 2018

Saturday 5.12.18

By WODNo Comments

EMOM40
1st – 1 Round of ‘Cindy’
2nd – 40 Double Unders
3rd – 1 Round of ‘Nate’
4th – 100m Run

Cindy:
5 Pullups
10 Pushups
15 Air Squats

Nate:
2 Muscle Ups
4 HSPU
8 KB Swings (70/53#)

May 11, 2018

Friday 5.11.18

By WODNo Comments

CrossFit Classes:

Weightlifting
1 Push Jerk + 1 Split Jerk (EMOM7 – Build)
Build to a max for the complex.
Metcon (AMRAP – Reps)
2 Minutes On, 2 Minutes Off x 4
20/15 Cal Assault Bike
4-3-2-1
Clean and Jerks
Max Toes To Bar in remaining time.

155/105#
185/125#
205/135#
225/155#

CrossFit LITE Classes:

EMOM25
1st – :15 Assault Bike SPRINT
2nd – 20 Russian KB Swings
3rd – 15 Hanging Knee Raises
4th – 20 Lunging Wall Balls
5th – Rest
May 10, 2018

Thursday 5.10.18

By WODNo Comments
CrossFit Classes:
4 Rounds For QUALITY
8R/8L Single Leg RDL
8R/8L DB Bench Press
8R/8L RNT Split Squat
Max Ring Rows
25 Hollow Rocks

Strict Tempo @3111 on all movements with the exception of Hollow Rocks.
In teams of 3 or 5:
Choose a sled weight and accumulate as much distance as possible in 5 Minutes.
CrossFit LITE Classes:
4 Rounds For QUALITY
8R/8L Single Leg RDL
8R/8L DB Bench Press
8R/8L RNT Split Squat
Max Ring Rows
25 Hollow Rocks

Strict Tempo @3111 on all movements with the exception of Hollow Rocks.
May 9, 2018

Wednesday 5.9.18

By WODNo Comments
CrossFit Classes:
Triple 3’s (For Time)
3k Row
300 Double Unders
3 Mile Run
CrossFit LITE Classes:
1500m Row
150 Double Unders (300 Singles)
1.5 Mile Run
150 Situps
May 8, 2018

Tuesday 5.8.18

By WODNo Comments

CrossFit Classes

BBG
10-8-6-4-2
Deadlifts
Seated Box Jumps
Strict HSPU

Increase load, height, and deficit as the reps decrease – if possible.
Metcon (AMRAP – Reps)
AMRAP7
1-Arm DB Hang Cluster (50/35#)
Burpees Over DB

Ascending Ladder: 2/2, 4/4, 6/6, 8/8, etc.
2 = 1R/1L, 2 Burpees
4 = 2R/2L, 4 Burpees
CrossFit LITE Classes:
50 Burpees
40 V-Ups
30 Box Jumps
200m Farmer Carry
30 Box Jumps
40 V-Ups
50 Burpees
May 7, 2018

Monday 5.7.18

By WODNo Comments
CrossFit Classes:
Weightlifting:
1 Snatch Pull + 1 Snatch + 1 OHS (Every :90 x 7 – Build)
:02 pause at the bottom of OHS
Metcon (Time)
3 Rounds
400m Run
15 Chest to Bar Pullups
15 Power Snatches (95/65#)
CrossFit LITE Classes:
In 4 Minutes:
Run 500m
Max KB Swings in remaining time

rest 1 minute

In 4 Minutes:
Row 500m
Max Thrusters in remaining time

rest 2 minutes and repeat

May 6, 2018

Partner Saturday!

By WODNo Comments

With one partner working at a time, split up the following Chipper:

10x100m Run
100 Pushups
10 Rope Climbs
100 Swings  (53/35#)
10 Rope Climbs
100 V-Ups
10x100m Run

CRX – Wear a weighted vest
May 4, 2018

Friday 5.4.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
Superset the following 2 lifts focusing on quality.
Front Squat (4×3 @32X1 )
Arnold Press (4×6 @3111 )
Metcon (3 Rounds for reps)
In 3 Minutes
15/12 Cal Assault Bike, then AMRAP:
5 Burpees Over Bar
5 Thrusters (115/80#)
Rest :90 between rounds
Assault Bike Cals count towards your score.
CrossFit LITE Classes:
5 Rounds
10 Bench Presses
20 Jumping Lunges
10 Ring Rows or Strict Pullups
20 Situps
1:00 Plank (any variation)
May 3, 2018

LOCATION
702 8th Ave, Belmar, NJ

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