Coach Blake - CrossFit Speakeasy - Page 18

Wednesday 3.14.18

By Coach BlakeWODNo Comments

CrossFit:

Weightlifting:

1 Power Snatch + 1 Overhead Squat + 1 Snatch (full) (Every :90 x 7 )

Build.
Score = Heaviest completed round, unbroken.

Metcon (Time):

100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Situps
10-8-6-4-2
Power Snatches (115/80#)

CrossFit LITE:

100-80-60-40-20
Double Unders (singles x2)
50-40-30-20-10
Hollow Body Rocks
25-20-15-10-5
Cal Row or Ski

March 13, 2018

Tuesday 3.13.18

By Coach BlakeWODNo Comments

CrossFit:

BBG:

EMOM15
1st – 1R/1L Turkish Getups
2nd – 5 Strict Chest To Bar Pullups (weighted if possible)
3rd – 30′ HS Walk or HS Practice

Score – Heaviest round of TGU

Metcon (5 Rounds for time)

1 Round of Every 3 Minutes x 5:
10 Kettlebell Swings (53/35#)
10 HSPU
10 Box Jump Overs (24/20″)
10 Chest To Bar Pullups

CrossFit LITE:

5 Rounds:
20 Kettlebell Swings
15 Box Jumps

10 Push Presses

5 Strict Pullups or 10 Kipping PU or 10 Ring Rows

March 12, 2018

Monday 3.12.18

By Coach BlakeWODNo Comments

CrossFit

Weightlifting:
- Deadlift (5×3) – 65%, 70%, 75%X3

Metcon (AMRAP – Reps)
- 16 Minutes:
  50 Wall Balls (20/14#)
  15 Cleans (135/95#)
  50 Wall Balls
  10 Cleans (185/125#)
  50 Wall Balls
  5 Cleans (225/155#)
  
  w/ remaining time:
  Max Deadlifts (275/185#)

CrossFit LITE

Metcon (AMRAP – Reps)
- 20 Minutues
  - 50 Wall Balls
  - 30 SDHP
  - 50 Wall Balls
  - 20 SDHP
  - 50 Wall Balls
  - 10 SDHP
  - w/ remaining time, Max Situps

March 11, 2018

Friday 2.23.18

By Coach BlakeWODNo Comments

Metcon (AMRAP – Rounds and Reps)

15 Minutes, AMRAP
15/12 Cal Assault Bike
50 Double Unders
3 Rope Climbs

Compliments of CrossFit Linchpin

After Party:

3 Rounds
:30 Hollow Body Hold
:30 Superman Hold

then:
1:00R/1:00L Banded Lat Stretch
1:00R/1:00L T-Spine Smash
1:00R/1:00L Pigeon
1:00R/1:00L Couch Stretch

February 22, 2018

Thursday 2.22.18

By Coach BlakeWODNo Comments

Open Announcement 18.1 tonight at the gym! All are welcome!

Weightlifting:

Snatch (1RM)

16 Minutes

Metcon (AMRAP – Reps)

14 Minutes, AMRAP
Overhead Squats (135/95#)
Bar Muscle Ups

Ascending Ladder
2/2, 4/4, 6/6, 8/8, etc…

February 21, 2018

Wednesday 2.21.18

By Coach BlakeWODNo Comments

BBG:

EMOM10:
Odd – 12 Toes To Bar
Even – 10 Front Rack Lunges (AHAP, from floor)

Metcon (Time)

3 Rounds
400m Run
21 Burpees Over Bar
12 Hang Power Cleans (155/105#)

February 20, 2018

Tuesday 2.20.18

By Coach BlakeWODNo Comments

Weightlifting:
Push Press (5×5 )
2 x 70%
2 x 75%
1 x 80%

Metcon (AMRAP – Rounds and Reps)
7 Minutes, AMRAP
5 Strict HSPU
3 Deadlifts (315/225#)

After Party:
2:00 L-Sit
*10 V-Ups any time you break

February 19, 2018

Monday 2.19.18

By Coach BlakeWODNo Comments

With a 30 Minute window, complete the following:

5 Rounds
100m Sprint
10 Clusters (115/75#)
15 KB Swings (53/35#)
100m Sprint

Rest 2 minutes between rounds.

With remaining time:

Thruster (2RM, from the floor)

Score 1 = Total time for metcon, including rest

Score 2 = 2RM weight

February 18, 2018

Sunday 2.18.18

By Coach BlakeWODNo Comments

8am Endurance

9am Barbell Club

10am – 12pm Open Gym

February 17, 2018

Saturday 2.17.18

By Coach BlakeWODNo Comments

Complete 3 rounds each of the following AMRAPs:

AMRAP2:
15/12 Cal Assault Bike (CRX – 20/15)
Max HSPU in remaining time

Rest 1 Minute before starting next AMRAP

AMRAP2:
200m Run
Max Muscle Ups in remaining time

Rest 1 Minute before starting next AMRAP

AMRAP2:
100 Double Unders
Max KB Swings in remaining time (53/35#) CRX – 70/53#

Rest 1 Minute before starting next AMRAP

February 16, 2018