WOD

Please Join us on Memorial Day Monday for MURPH at either 8 or 9:30am followed by a Potluck BBQ at 11:00am.
Drop ins welcomed! Please register and reserve your spot in class beforehand! 

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Front Squat 4 x 8
  • Building across sets

METCON

• EMOM16
  1: 12 Cal Ski
  2: 9 Toes to Bar
  3: 6 Hang Squat Cleans (115/85#)
  4: 3 Muscle Ups (ring or bar)

Please Join us on Memorial Day Monday for MURPH at either 8 or 9:30am followed by a Potluck BBQ at 11:00am.
Drop ins welcomed! Please register and reserve your spot in class beforehand! 

SPEAKEASYCROSSFIT

Weightlifting

• 4 x 4 Push Press
  • Building across all sets

Metcon

• “Jackie”
  • For Time:
    • 1000m Row
    • 50 Thrusters (45#)
    • 30 Pull Ups

SPEAKEASYENDURE

• Every 3:00 x 10
  • 400m Run

SPEAKEASYCROSSFIT

Skill/Strength

• Spend 15 minutes working on Pull Ups

Metcon

• Amrap22:
  500m Run
  50 Air Squats
  15 Handstand Pushups
  5 Rope Climbs

SPEAKEASYENDURE

• EMOM7: 7/4 Calorie Assault Bike Sprint
  • Rest 5:00
• AMRAP8: Max Calorie Assault Bike

ANNOUNCEMENT:

The gym will be CLOSED THIS afternoon (5/20) until Tuesday (5/24) for renovations. There are still MORNING class for Friday. Please check Wodify for the most up to date schedule changes! Tomorrow (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

• Deadlift
  • 10/7/5/3/1/1/1

Metcon

Amrap15:

Follow the leader style with a partner:

10 Bench Press

15 Wall balls 20/14

200M run together

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

• 5 Rep Max Push Press

Metcon

• For Time:
  • 40-30-20-10 DB Hang Snatches (50/35#)
  • 200m Single Arm OH Carry (100m R/L)

SPEAKEASYENDURE

• MURPH PREP
  • 4 Rounds:
    400m Run + 10 Squats + 10 Jump Squats , Rest :30
  • 3 Rounds:
    400m Run + :30 Wall Sit, Rest :20

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

TEST

• Max Effort 1 Mile Run

Metcon

• “CINDY”
  • AMRAP20
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Squats

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

• Every 1:30 x 10 rounds
  Rnds 1-4: 3 reps building
  Rnds 5-7: 2 reps building
  Rnds 8-10: 1 rep building

  **If you struggle with this movement or adding weight, keep the weight light and work on 3-5 reps each round to try and get comfortable with it.

Metcon

• 15-12-9-6-3 Reps For Time:
  • Assault Bike Calories
  • Burpess to a Target (3-6″ above reach)

SPEAKEASYENDURE

• Every 2:00 x 10
  15/10 Calorie Assault Bike AFAP

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

• 5 x 6 Front Squats

Metcon

• AMRAP4
  • 12 Push Press (RX: 95/65#) (RX+: 115/85#)
  • 12 Abmat Sit Ups
• Rest 1:00
• AMRAP4
  • 9 Front Squat
  • 9 V Ups
• Rest 1:00
• AMRAP4
  • 6 Thrusters
  • 6 Toes to Bar

SPEAKEASYSWEAT

• EMOM24
  1. 200m Run
  2. 100’ Sled Push
  3. 20sec Hollow Rock + 10 Rocks
  4. Rest

SPEAKEASYCROSSFIT

STRENGTH

• Weighted Lunges + Paloff Press superset
  • 4 Rounds:
    • 50′ Max Weight Walking Lunge
    • 15R/L Paloff Press

METCON

• 2 Rounds for Reps:
  2 mins: Max Effort HSPU
  1 min rest
  2 mins: Max Effort Double Unders
  1 min rest
  2 mins: Max Effort Sandbag Hold
  1 min rest

SPEAKEASYCROSSFIT

STRENGTH

• Pull-Ups (10/5/5/3/3/3)

Start with a bodyweight or modified pullup variation for your set of 10. As you work through round and reps decrease, try to increase the difficulty of the movement, (add weight, decrease banded assistance, etc) ultimately finishing with a max weighted set of 3 reps or max difficulty 3 rep variation or your pull.

METCON

• For time:
  10/20/30/40/50 Abmat situps
  10/8/6/4/2 Squat Cleans *increasing weight each round
  • 95/65
    135/95
    155/105
    185/135
    205/155

SPEAKEASYENDURE

• MURPH PREP:
  6 x 800m Runs
  Rest 1:20 between efforts
  • Odd Rounds- No Vest
    Even Rounds- Vest