Wodify

CrossFit Speakeasy – Barbell Club

Congratulations to Lauren R. and Dan on their recent engagement!

Also, congratulations to Ashleigh P., and her team, on winning States!!

Warm-up

(No Measure)

Shoulder + Ankle Mobility

5×3 Sotts Press (Back)

Snatch Warm-Up Complex

3 Rounds:

5 Bar path drill + Shrug

5 Muscle Snatch

5 OH Squats

Weightlifting

Snatch (1 Rep Max)

CrossFit Speakeasy – CrossFit

Please Save the Date for Sunday, Dec. 20th for our Holiday Brunch at 11AM. We look forward to spending the Holidays with you and your families.

Holiday Schedule:

– Thanksgiving Day 8 and 9AM classes

– Friday 11/27 Open Gym 12-2PM

– Saturday resume regular schedule

Today’s Workout:

Clean (2 Rep Touch n Go)

Spend 15 minutes building to a heavy 2 rep touch n go clean (Full)

Metcon

Metcon (Time)

9-6-3 Reps For Time:
Thrusters (135/95#)
Front Rack Lunges (Each Leg)
-Rest 3 min and Repeat-

CrossFit Speakeasy – Endurance

Metcon (Calories)

Reverse Tabata (8 Rounds :10 Work, :20 Rest)

– Assault Bike

– Row

– Hypoxic Run

Rest 2 min at the completion of all 3 stations and repeat.
Score= Total calories of Assault bike and Row.

CrossFit Speakeasy – CrossFit

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rest 2 min and then complete:

Metcon (Time)

For Time:

800m Run

10 Clean and Jerks (135/95#)

400m Run

8 Clean and Jerks

200m Run

6 Clean and Jerks

CrossFit Speakeasy – CrossFit

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Weightlifting

Deadlift (1 Rep Max)

Metcon

Metcon (Time)

15-12-9 For Time:

Deadlift (315/205)

Strict HSPU

Gymnastics

Muscle-ups (Accumulate 10 Strict Muscle Ups )

Strongman

Yoke Carry (50′ Unbroken.)

50′ Yoke Carry Unbroken.
Please input your yoke scores from YESTERDAY (11/12) HERE. If you did not do a yoke carry, leave blank.

CrossFit Speakeasy – CrossFit

Yoke Carry (Total Weight)

50′ Yoke Carry Unbroken.

Metcon (Time)

For Time (0:00-12:00)

5-4-3-2-1 Rope climbs

200m Run between each set
There is a 12min Time cap to the above section. As soon as the clock hits 12:00 begin the following:

Metcon (AMRAP – Rounds and Reps)

AMRAP5 (12:00-17:00)

30 Double Unders

10 DB Snatches (70/50#)

CrossFit Speakeasy – CrossFit

Push Press (5×3 @70%)

Warm up to 70% and then do all 5 sets at 70% of your 1RM

Barbell Row (3×10 (Build))

Challenge yourself on 3 sets of 10 bent over rows.

5k Row (Time)

Max Effort 5k Row

CrossFit Speakeasy – CrossFit

Metcon (7 Rounds for time)

– 50 Toes To Bar

– 50 Box Jump Overs (24/20)

– 500m Row

– 50 KB Swings (70/53#)

– 50 Cal Assault Bike

– 50 Push Ups

– 500m Row
Perform each movement as fast and efficiently as possible. Record each individual time with a 2 minute rest between efforts.

Congratulations to our Fall Nutrition Challenge Winners: Ryan Metcalfe, Tina Barbera, Vin Petruzziello and Courtney Decker! Please pick up your winnings at the gym!

Honorable Mentions: Randi Kest Lauren Ramondini

Back Squat (20 Rep Back Squat )

Metcon (Time)
21-18-15-12-9 Reps For Time:
OH Squat (RX= 95/65#) (CRX= 135/95#)
Burpee Over Bar
Pull Up

Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here