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Coach Blake

Thursday 5.3.18

By WODNo Comments

CrossFit Classes:

Gymnastics
10 Minutes, ascending ladder – ALL STRICT:
Chest To Bar Pullups
Candlestick Pistols
Ring Dips
Toes To Bar
Metcon (Time)
7/5 Ring Muscle Ups
25 Wall Balls (20/14#)
50 Deadlifts (225/155#)
25 Wall Balls (20/14#)
7/5 Bar Muscle Ups
CrossFit LITE Classes:
OT2M x 10 Rounds
10/8 Cal Assualt Bike
10 Wall Balls
10 Kettlebell Swings
May 2, 2018

Wednesday 5.2.18

By WODNo Comments

CrossFit Classes

Metcon (AMRAP – Rounds and Reps)
Partner WOD – AMRAP30
80 Double Unders
400m Run
20 Cal Row/Ski
10 Burpee Box Jump Overs (24/20″)
5R/5L Renegade Rows w/ Pushup (2×50/35#)

Alternate movements with your partner.
After Party:
3 Rounds
10 Rower Pike Ups
:20 L-Sit
:30 Wall Sit
CrossFit LITE
4 Rounds
1:00 Jump Rope
10R/10L SeeSaw Press
10 Suitcase Deadlifts
10R/10L Renegade Rows
1:00 Row @ Hard Pace
May 1, 2018

Tuesday 5.1.18

By WODNo Comments
CrossFit Classes
Weightlifting:
1 Power Clean + 1 Hang Clean (EMOM7 – Build)
Hang Clean is from above the knee, full squat.
Metcon (Time)
7 Rounds
5 Power Cleans (185/135#)
200m Sprint (Sub :40)

RX – 200m must be completed under :40. If you’re over :40, repeat the run before going back to Cleans.
CrossFit LITE Classes
10 Rounds
10 Burpees
200m Run
:30 Hollow Hold

25 Minute Cap
April 30, 2018

Monday 4.30.18

By WODNo Comments
CrossFit
BBG:
Turkish Get Up (5×2 (Build))
Build to a heavy double using a KB, DB, or Barbell.
Super Set with:
15 Hollow Rocks
15 Arch Rocks
Metcon: 
DB Sandwich (Time)
10 Strict DB Pullups
40 DB Overhead Lunges (50/35#)
10 Strict DB Pullups
30 DB Snatches
10 Strict DB Pullups
20 DB Overhead Squats
10 Strict DB Pullups
10 DB Turkish Getups
10 Strict DB Pullups
CrossFit LITE
10 Jumping Pullups
40 DB Overhead Lunges
10 Jumping Pullups
30 DB Snatches
10 Jumping Pullups
20 Thrusters
10 Jumping Pullups
10 Turkish Getups
10 Jumping Pullups
April 29, 2018

Partner Saturday 3.31.18

By WODNo Comments
Metcon (AMRAP – Reps)
In teams of 2:
0 – 12:00
Pacer:
200m Run

Worker:
8 Hang Power Cleans (95/65#)
8 Push Jerks
8 Burpees Over Bar
Max Cal Assault Bike until partner returns from run

Score = Total Calories
Metcon (AMRAP – Reps)
In teams of 2:
13:00 – 25:00
Pacer:
400m Run

Worker:
8 Hang Power Cleans (135/95#)
8 Push Jerks
8 Burpees Over Bar
Max Rope Climbs until partner returns from run

Score = Total Rope Climbs
March 30, 2018

Friday 3.30.18

By WODNo Comments

CrossFit:

Metcon (Time and Weight of 2RM)
20 Minutes:
60 Toes To Bar
50 Box Jumps
40 Chest To Bar Pullups
30 Front Rack Lunges (155/105#)
2RM Hang Clean w/ remaining time
CrossFit LITE:
AMRAP22
30 Abmat Situps
25 Kettlebell Swings
20 Goblet Lunges
15 Box Jumps or Step Ups
1:00 Plank
March 29, 2018

3.29.18 And the winners are…

By WODNo Comments

Alisa and Danny Collins!

This challenge was very close and extremely difficult to choose the final winners. Congrats to everyone that stuck with it the entire 6 weeks. Remember, this is a lifestyle change… not a 6 week challenge then back to our old habits.

Some honorable mentions: Katelyn Kuzma, Vincent Petruzziello, Lisa Sabatino, Courtney Decker, and Kelli Cimino.

CrossFit:

Gymnastics
EMOM12:
1st – 40 Double Unders
2nd – 20 Hollow Body Rocks
3rd – 10m Handstand Walk
Metcon (4 Rounds for reps)
2 Minutes ON, 2 Minutes OFF x 4 Rounds:
15 HSPU
15 Wall Balls (20/14#)
Max Cal Row with remaining time

Score = Total reps EACH round, scored individually.
CrossFit LITE:
2 Minutes ON, 2 Minutes OFF x 4 Rounds
20 Pushups
15 Wall Balls
Max Cal Row w/ remaining time

 

March 28, 2018

Wednesday 3.28.18

By WODNo Comments

CrossFit:

Weightlifting
Overhead Squat (3RM )
Drop Sets:
95%, 90%
Metcon (Time)
‘DB Amanda’
9-7-5 (each arm)
Dumbbell Squat Snatch (50/35#)
Ring Muscle Ups

CRX: 70/50#
CrossFit LITE:
25 Minutes:
8R/8L SeeSaw Press
8R/8L Bulgarian Split Squats
8R/8L 1-Arm Rows
8R/8L Russian Twists
:40 Superman Hold
March 27, 2018

Tuesday 3.27.18

By WODNo Comments

CrossFit:

3 Rounds
800m Run
40m Sandbag Carry (100/75#)
20/15 Cal Assault Bike
1:00 Plank

CRX – 150/100# Carry
CrossFit LITE:
4 Rounds
400m Run
20m Sandbag Carry
10 Cal Assault Bike
March 26, 2018

Monday 3.26.18

By WODNo Comments

CrossFit:

Weightlifting:
2 Push Jerks + 1 Split Jerk (OT2M x 6 (Build))
From the rack

Metcon (Time)
7 Rounds
50 Double Unders
7 Burpees Over the Bar
5 Clean and Jerks (135/95#)

 

CrossFit LITE:

10 Rounds
30 Double Unders (50 Singles)
15 SDHP
10 V-Ups

March 25, 2018

LOCATION
702 8th Ave, Belmar, NJ

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