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Coach Blake

Monday 6.24.19

By WODNo Comments

CrossFit:

Strength:
Overhead Squat 7×5 (Every 1:30 for 7 Sets)
Metcon:
Rannie
25-20-15-10-5
Power Snatch (75/55)
50-40-30-20-10
Double Unders
Speakeasy Sweat:
Every 2:30 x 5
16/12 Calorie Row
6 Burpees over the erg
IMMEDIATELY INTO
Every 2:30 x 5
200m Run
6 Burpees

GO HARDER:
18/14 Calorie Row / 8 burpees
Score completed rounds
June 23, 2019

Sunday Sweat 6.23.19

By WODNo Comments
AMRAP22
500m Farmer Carry
50 Dual DB Deadlifts
400m Front Rack Carry
40 Dual DB Power Cleans
300m Overhead Carry
30 Synchro DB V-Crunches

Walk alongside your partner during carries and switch as needed.
Go Harder:
2×50#, 2×35#
At the 25 Minute Mark:
Max Effort Bar Hang
June 22, 2019

Saturday 6.22.19

By WODNo Comments

ZACHARY TELLIER
For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

June 21, 2019

Tuesday 3.26.19

By WODNo Comments
Weightlifting:
Snatch (EMOM10)
Min 1-2: 60%
Min 3-4: 65%
Min 5-6: 70%
Min 7-10: Build
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5-5-5-5…
Front Squats (205/135#)
5-10-15-20…
Push Ups
Ring Rows
Select a challenging foot stance for ring rows (Ex: Feet directly under rings vs. feet 1ft forward from rings)
March 25, 2019

Monday 3.25.19

By WODNo Comments
If you are beat up from this weekend, use today as an active flush. If you feel good, target at 80% effort
Weightlifting:
Back Squat (Every 3:00 x5, 3 Reps @75%)
On final set, perform max reps in 1:00
Metcon (Calories)
7:00 Assault Bike
Rest 3 minutes between efforts
Metcon (Calories)
7:00 Row

 

March 25, 2019

Sunday 3.24.19

By WODNo Comments
8am Yoga
9am CrossFit LITE
10am Barbell Club
11am – 1pm Open Gym
CrossFit LITE 20 Minutes:
6R/6L 1-Arm Rows
12 Spider Pushups
6R/6L Single Leg Squats
12 Russian Swings

Continual Grind. Rest as needed between movements – focus is QUALITY, not speed.
After Party
AMRAP3
Max Strict Situps (arms crossed, feet anchored)
March 23, 2019

Saturday 3.23.19

By WODNo Comments
AMRAP30
In teams of 3:

P1= Pace Setter
1000m Assault Bike

P2= AMRAP
40 Double Unders
4 Dual DB Power Cleans
8 Dual DB Box Step Ups

P3= Rest

RX: 2×50#/2×35#
March 23, 2019

Friday 3.22.19

By WODNo Comments
BBG:
3 Rounds
5R/5L Turkish Getups (moderate)
:30 Arch
:30 Wall Sit
Metcon:
50-40-30-20-10
KB Swings (53/35#)
10-10-10-10-10
Bench Press (155/95#)*200m Run whenever a set is broken

March 21, 2019

Thursday 3.21.19

By WODNo Comments
Weightlifting:
Heaving Snatch Balance (Build to heavy )
Final Week of these! Try to push it
Snatch Pull (3×3 @ 110%)
Metcon (4 Rounds for reps)
Big Tabata Cardio – :40 on / :20 rest for 4x
1) Row
2) Jump Rope
3) Ski
4) Ab mat sit-ups
5) Assault Bike
March 20, 2019

Wednesday 3.20.19

By WODNo Comments
Skill:
Muscle-Up Skill Session
Drills: 3 sets: 10 –> 5 reps
1) Kip with false grip
2) Hips to Ring
3) Low Ring Transition (banded/feet)
Metcon (Time)
Muscle-Up Biathalon
3 rounds for time
800m run
12 Ring Muscle-Ups
*every break complete 10 V-ups

Scale: 10 Strict Pull-ups + Ring Dips
March 19, 2019

LOCATION
702 8th Ave, Belmar, NJ

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