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Coach Blake

Wednesday 10.17.18

By WODNo Comments
Weightlifting:
1 Power Clean + 1 Hang Clean (15 Minutes to find a max for the day)
Hang Clean is from above the knee, full squat.
Metcon:
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
LITE Classes:
Today we will spend some time reviewing the Hang Power Clean.
5 Rounds
30 Air Squats
10 Strict Pullups
10  Ring Dips
10 Hang Power Cleans
October 16, 2018

Tuesday 10.16.18

By WODNo Comments
CrossFit Classes:
From 0 – 5:00
200m Farmer Carry (2×70/2×53#)
From 5:01 – 25:00, AMRAP
600m Run
30′ HS Walk
15 Sandbag Over Shoulder (100/75#)
At 27:00:
50 HSPU

32:00 Time Cap
LITE Classes:
25 Minutes:
8R/8L Single Leg Deadlifts
8R/8L SeeSaw Presses
8R/8L Split Squats
8R/8L Renegade Rows
1:00 Plank
October 15, 2018

Monday 10.15.18

By WODNo Comments
Weightlifting
Back Squat (1 Rep Max)
Metcon
AMRAP10
1000m Row
50 Wall Balls
30 Box Step Ups at 20″  (2×50/2×35)
Max Row with remaining time
LITE Classes:
AMRAP20
500m Row/Ski
25 Wall Balls
10 DB Box Step Ups
October 14, 2018

Team Saturday!

By WODNo Comments
In Teams of 3:
150 Bench Press (135/80#)
*10 Syncho HR Pushups every switch

150 Burpee Box Jump Overs (24/20″)
*10 Syncho Air Squats every switch

150 Cal Assault Bike
*10 Syncho Hot Potato Situps every switch (20/14#)

 

October 12, 2018

Friday 10.12.18

By WODNo Comments
CrossFit and CrossFit LITE Classes:
8 Rounds:
200m Sprint
Rest 1 Minute
Score = Total time, including rest.
Gymnastics
3 Rounds:
20′ Handstand Walk or :20 Handstand Hold
:20 Hollow Hold
October 11, 2018

Thursday 10.11.18

By WODNo Comments

CrossFit Classes:

BBG:
5 Rounds
2R/2L Turkish Getup (build)
:20 Arch Hold
Metcon:
Every 4 Minutes x 4:
12/9 Cal Assault Bike
10 Kettlebell Snatches (53/35#)
10 Kettlebell OH Lunges
10 Pullups
LITE Classes:
Every 4 Minutes x 4:
10/7 Cal Assault Bike
12 Kettlebell Swings
12 Kettlebell Goblet Lunges
10 Pullups (scale to jumping pullup)
October 10, 2018

Wednesday 10.10.18

By WODNo Comments

CrossFit and CrossFit LITE Classes:

For Time:
100m Run
10 Burpees
10 AbMat Situps
200m Run
20 Burpees
20 Abmat Situps
300m Run
30 Burpees
30 AbMat Situps
400m Run
40 Burpees
40 Abmat Situps
500m Run
50 Burpees
50 AbMat Situps
October 9, 2018

Tuesday 10.9.18

By WODNo Comments

CrossFit Classes:

Weightlifting – From 0:00 – 10:00
Power Clean + Push Jerk (Find a Max for the Day)
Metcon:
AMRAP4 – From 12:01 – 16:00
4 Strict HSPU
4 Deadlifts (275/185#)

AMRAP4 – From 20:01 – 24:00
40 Double Unders
4 Push Jerks (185/125#)

LITE Classes:
Today we will reviewing the Hang Power Clean.
AMRAP10
50 Double Unders or :30 Single Unders
5 Deadlifts
5 Hang Power Cleans
5 Push Presses

Keep the weight light on your barbell and focus on mechanics.
October 8, 2018

Monday 10.8.18

By WODNo Comments
Whole30 – Day 8!
Weightlifting:
Back Squat (5×5 @ 65%)
Deload week. We will be testing next week.
Metcon (Time)
10 Rounds
10/8 Cal Row or Ski
15 Wall Balls (20/14#)
LITE Classes:
Metcon (Time)
10 Rounds
10/8 Cal Row or Ski
15 Wall Balls
:20 Side Plank (odd rounds – left, even rounds – right)

 

October 7, 2018

LOCATION
702 8th Ave, Belmar, NJ

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