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Coach Blake

Partner Saturday!

By WODNo Comments
Metcon (Time) – CrossFit and LITE Classes 
Grab a partner and complete the following:
60 Burpees Over Bar
60 Deadlifts (95/65#)
60 Thrusters
6 Rope Climbs

40 Burpees Over Bar
40 Deadlifts (115/75#)
40 Thrusters
4 Rope Climbs

20 Burpees Over Bar
20 Deadlifts (135/95#)
20 Thrusters
2 Rope Climbs

One partner works at a time.
October 5, 2018

Thursday 10.4.18

By WODNo Comments

CrossFit Classes:

Weightlifting:
Snatch (18 Minutes to find a max for the day)
Metcon:
21-15-9
Overhead Squats (95/65#)
Hand Release Pushups
CrossFit LITE Classes:
25 Minutes:
8 Seated Arnold Press
10 Paused Goblet Squats (:02)
8 Glute Bridge to Leg Curl
10 Spiderman Pushups
20 Toe Taps (10/10, alt)
October 3, 2018

Tuesday 10.2.18

By WODNo Comments

Whole30 Day 2!

BBG:
EMOM10:
Odd – 3 Strict Press (build)
Even – :15 L-Sit
Metcon:
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

October 1, 2018

Whole30 Day 1! 10.1.18

By WODNo Comments
Weightlifting:
Back Squat (Squat Cycle – Week 8)
5×5, increasing weight from last week. Drop reps as needed.
Metcon (Time)
3 Rounds
6 Squat Cleans (135/95#)
12 Front Rack Lunges (6 each leg, alternating)
LITE Classes:
Tabata:
Air Squats
Burpees
Jumping Lunges
V-Sits
October 1, 2018

Friday 9.28.18

By WODNo Comments

CrossFit Classes:

Metcon (Time)
15 Deadlifts (185/125)
45 Box Jumps (24/20)
100 Double Unders
30 Deadlifts
30 Box Jumps
100 Double Unders
45 Deadlifts
15 Box Jumps
100 Double Unders

Crx: (225/155)
CrossFit LITE Classes:
AMRAP20
10 Deadlifts
10 Box Jumps
20 Wall Balls
20 AbMat Situps
September 27, 2018

Thursday 9.27.18

By WODNo Comments
CrossFit and CrossFit LITE Classes:
Skill:
Handstand Work
Metcon:
EMOM 24
1) 15/12 cal AAB
2) 20 hollow rocks
3) 20′ handstand walk
4) rest

HS scale: 20′ plate push (45/25)
September 27, 2018

Wednesday 9.26.18

By WODNo Comments

CrossFit Classes:

Gymnastics Skill:
Skill (15 min) Muscle-up
T1: Strict pull-ups + dips
T2: Banded low rings
T3: Sets of 3-5 unbroken
Hummert (Time)
5 rounds for time
7 muscle-ups
21 burpees
CrossFit LITE:
5 Rounds for Time:
10 Jumping Chest to Bar Pullups
10 Ring Dips
21 Burpees
September 25, 2018

LOCATION
702 8th Ave, Belmar, NJ

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