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Coach Blake

Wednesday 12.5.18

By WODNo Comments
Metcon (6 Rounds for reps)
6 x AMRAP 3
100′ Sled Push
15 weighted or anchored sit-ups
Max Sandbag Over Shoulder
– Rest 2:00 –

Crx: GHD sit-ups & 100/75#+
December 4, 2018

Tuesday 12.4.18

By WODNo Comments
Weightlifting:
Clean (1 x 1 )
Take 15 minutes to build to a heavy Clean
Metcon (Time)
“Heavy Grace”
30 Clean & Jerks
Up to 70% of Clean

9 min CAP
Rx = 65-70%
December 3, 2018

Monday 12.3.18

By WODNo Comments
Congrats to this weekend’s competitors!
Accessory:
3 sets
15 Standing Twist (w/ plate each direction)
10 Turkish Sit-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
500m Row/Run
50 Double Unders
15/10 Cal AAB

Row: Every 50m = 1 rep
Challenge: Inhale through nose as long as possible

 

December 3, 2018

Sunday 11.4.18

By WODNo Comments

8am CrossFit Lite:

5 Rounds
30 Double Unders (60 Singles)
15 Hang Power Cleans
:30 Plank Marches
15 Wall Balls

9am Barbell Club 

Back Squats, Clean and Jerks.
10am – 12pm Open Gym
November 4, 2018

Thursday 11.1.18

By WODNo Comments
REMINDER: New schedule begins Saturday Nov. 3rd. Please check Wodify for Schedule changes/updates
Metcon (AMRAP – Rounds and Reps)
AMRAP10:
250m Row/Ski
15 Russian KB Swings (53/35#)
10 KB Front Rack Box Step Ups @ 20″
Rest 3:00
AMRAP10:
15/10 Calorie Assault Bike
5 Back Squats (225/155#)
15 Push Ups
Metcon (Distance)
In teams of 4-5, max distance Ski in 6:00

 

November 1, 2018

10.31.18- Happy Halloween!

By WODNo Comments

Today’s Workout

Strength

  • EMOM8: 5 Touch n Go Deadlifts @65% with a Deficit
    • On the final minute, perform MAX REPS unbroken at 55% of your 1RM without a deficit (1:00 CAP)

Conditioning

  • 18-30-42 Wallballs (20/14#)
  • 9-15-21 Power Cleans (115/75#)
    • Any time you break a set, perform 5 Burpees over the Bar

 

October 31, 2018

Tuesday 10.30.18

By WODNo Comments
Whole30 Benchmark Workout!
Gymnastics:
Strict Pull Up (Max Reps Unbroken)
Metcon:
Whole30 Benchmark  (Time)
300m Run
30 Cal Row
300m Run
30m SB Carry (150/100#)
300m Run
30 Cal Bike
300m Run
October 29, 2018

Monday 10.29.18

By WODNo Comments

CrossFit Classes:

Metcon (10 Rounds for time)
Every 3:00 for 10 Rounds

Odd Rounds:
50 Double Unders
30 Squats
5 Bar MU

Even Rounds:
12 Burpees
20 OH Lunges (45/25#)
10 Toes to Bar

After Party:
3 Rounds EACH ARM:
5 KB Push Press
50′ OH Carry
5 KB Push Press
October 29, 2018

LOCATION
702 8th Ave, Belmar, NJ

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