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Coach Blake

Thursday 2.1.18

By WODNo Comments
Metcon (AMRAP – Reps)
On the Minute x 4 Rounds:
1st – Max Burpees
2nd – Max Cal Ski
3rd – Max Cal Assault Bike
4th – Max Cal Row
5th – Max AbMat Situps

Rest 2 Minutes

Score = Total Reps
January 31, 2018

Wednesday 1.31.18

By WODNo Comments

Weightlifting:

EMOM12
Odd – 1 Power Clean + 1 Hang Clean + 1 Front Squat (Build )
Even – 20 Hollow Body Rocks

Metcon (Time)
3 Rounds
400m Run
16 Chest to Bar Pullups
8R/8L DB Overhead Squats (50/35#)

January 30, 2018

Tuesday 1.30.18

By WODNo Comments
Gymnastics:
3 Rounds For Quality:
30′ HS Walk
:20 L-Sit
10 Tempo Ring Dips (1-3-X-3)
Metcon (Time)
10-20-30
Kettlebell Swings (70/53#)
Box Jumps (24/20″)
HSPU
Rope Climbs (1-2-3)

Rope Climbs:
CRX – Legless RC
SX – 10-20-30 KB 1-Arm Rows (total reps)
January 29, 2018

Monday 1.29.18

By WODNo Comments
Weightlifting:
Deadlift (1RM)
Metcon:
EMOM10
Odd: 15/12 Cal Row
Even: 7 Thrusters (95/65#)

Immediately into:
50 Toes To Bar

CRX:
18/15 Row, 10 Thrusters
January 28, 2018

Partner Chipper!

By WODNo Comments
Best of luck to our athletes competing today!
Kat Sharp at the Winter Wipeout. Alisa Martinez and Matt Mielke at the 1st Annual BarFightz!
Metcon (Time)
In Teams of 2, complete:
100 Cal Row/Ski
100 Pistols
100 Burpee Box Jump Overs (24/20”)
100 HSPU
100 Cal Assault Bike
Partner up! Split the work however you deem fit.
January 26, 2018

Friday 1.26.18

By WODNo Comments
FLEX FRIDAY:
4 Rounds (use first round as warmup)
10R/10L DB Bench
10 Tricep Pullovers
10R/10L Hammer Curls
10 Weighted Situps w/ Feet Anchored

then:

3 Rounds
50m Farmers Carry  (AHAP)
Immediately into:
50m Sled Push (AHAP, without compromising speed)
-Rest 1:30 between rounds

CrossFit LITE:
10 Rounds
30 Double Unders
15 Kettlebell Swings
10 HR Pushups
10 V-Ups
January 25, 2018

Thursday 1.25.18

By WODNo Comments
Metcon:
AMRAP6
100 Double Unders (buy in)
9 Front Squats (95/65#)
9 Pullups

Rest 4 Minutes

AMRAP6
100 Double Unders (buy in)
6 Front Squats (135/95#)
6 Chest To Bar Pullups

Rest 4 Minutes

AMRAP6
100 Double Unders (buy in)
3 Front Squats (185/125#)
3 Bar Muscle Ups

January 24, 2018

Wednesday 1.24.18

By WODNo Comments
Weightlifting:
12 Minutes:
Every :90 x 3 (40/50/60%)
3 Power Snatches
2 Hang Squat Snatches
1 Snatch
w/ remaining time:
Build to a heavy single
Metcon (Time)
21-15-9
Cal Row
DB Snatches (50/35#)
Burpees Over DB

New Standards
January 23, 2018

Tuesday 1.23.18

By WODNo Comments
Weightlifting:
EMOM12:
Odd – 3 TnG Push Jerks (AHAP)
Even – :20 L-Sit
Metcon (4 Rounds for time)
1 Round every 5:00 x 4
20/15 Cal Assault Bike
15 Toes To Bar
10 Push Presses (135/95#)
1 Rope Climb (15′)

CRX – Sub RC w/ Pegboard Ascent
January 22, 2018

LOCATION
702 8th Ave, Belmar, NJ

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