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Clean Complex and Benchmark #4

By WODNo Comments
Weightlifting:
1 High Hang Clean + 1 Hang Clean + 1 Clean and Jerk (OT2M x 8 Rounds)
Complete 1 Set every 2:00 for 8 Rounds
 
Metcon:
Lurong Benchmark #4
10 Hang Power Cleans
20-Yard Shuttle Sprint
8 Hang Power Cleans
40-Yard Shuttle Sprint
6 Hang Power Cleans
60-Yard Shuttle Sprint
4 Hang Power Cleans
80-Yard Shuttle Sprint
2 Hang Power Cleans
100-Yard Shuttle Sprint

Level 3 – 155/105
Level 2 – 105/75
Level 1 – 75/55
 
Next Level:
21-15-9
Cal Row
GHD Situps
-rest 1 minute, then:
9-15-21
Deadlifts 225/155#
T2B

 

June 7, 2016

6.7.16- Beach Bods

By WODNo Comments

Today’s Workout

  • 4 Rounds For Time (30:00 Time Cap):
    • 24 Calorie Row
    • 21 Wallballs (20/14#)
    • 18 KB Swings (53/35#)
    • 15 Box Jump Overs (24/20″)
    • 12 Burpees

*If you are unable to row 24 Calories in 2 minutes or less, please scale to the following:

  • 16/18 Calorie Assault Bike, 18/20 Calorie Row, OR a 400m Run.
June 6, 2016

6.6.16- Monday Squats

By WODNo Comments

Today’s Workout

Strength

  • 5RM Back Squat

Conditioning

  • Max Effort 1 Mile Run

Rest 4:00

  • 3x
    • 200m Sprint
    • 200m Recovery
  • 3x
    • 400m Run
    • 200m Recovery

The only prescribed REST is after the Mile Run. Following your final 200m Sprint/200m Recovery, start right away on your 400m runs. Score= Total Time

June 6, 2016

Saturday 6.4.16

By WODNo Comments
Weightlifting:
EMOM10 – 4 Front Rack Lunges
2R/2L alternating every rep. Build throughout 10 rounds.
 
Metcon:
Partner Relay (5 rounds each, relay style)
5 Rounds for time:
15 Wall Balls (20#/14#)
15 Hang Power Snatches (75#/55#)

 
 
Rest 2 minutes then:
 
For time (w/ partner):
150 Bar Facing Burpees

 

June 3, 2016

Wednesday 6.1.16

By WODNo Comments
Weightlifting
Every 2 minutes for 6 Rounds
1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk 
Full clean is TnG. Build to a max for the complex.
 
Metcon
AMRAP8
2 Minutes of Deadlifts
1-Minute Rest
2 Minutes of Back Squats (from rack)
1-Minute Rest
2 Minutes of Shoulder to Overhead (no rack)
 
Level 3 – 275/195, 225/145, 185/105.
Level 2 – 185/125, 135/85, 95/55.
Level 1 – 95/65, Air Squat, 45/35.

 

May 31, 2016

Tuesday 5.31.16

By WODNo Comments
Gymnastics
4 Rounds (not for time)
:30 L-Sit
20 Shoulder Touches or 20′ HS Walk
10 GHD Back Extensions
 
Metcon
5 Rounds (each for time)
100m Run
10 HSPU
10 DB Snatches 50#/30# (alt)
40 Double Unders

 
1 minute rest between rounds.
Snatches = 5R/5L alternating every rep.
CRX – 70#/50#

 

May 31, 2016

Memorial Day “Murph” 5.30.16

By WODNo Comments

Memorial Day Weekend Schedule:

Saturday – Classes 9am, 10am, 11am.
Sunday – Open Gym 9am-12pm
Monday – “Murph” 8:30am and 10am. BBQ to follow, all are welcome!
 
Today’s Workout
 
“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

May 29, 2016

Sunday 5.29.16

By WODNo Comments

Memorial Day Weekend Schedule:

Saturday – Classes 9am, 10am, 11am.
Sunday – Open Gym 9am-12pm
Monday – “Murph” 8:30am and 10am. BBQ to follow, all are welcome!
 
 
May 28, 2016

LOCATION
702 8th Ave, Belmar, NJ

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