WOD - CrossFit Speakeasy - Page 171

Tuesday 5.17.16

By Emmy SimpkinsWODNo Comments

Weightlifting/Gymnastics:

1RM – Weighted Ring Dip

1RM – Weighted Pull-ups

Metcon:

5 Rounds (each for time)
40 Double Unders
20 KB Shoulder to Overhead (53#/35#)
10 Burpees
5 Ring Muscle Ups
-rest 1 minute between rounds

20 Kettlebell S2OH = 10 right followed by 10 left.
Scaling for muscle ups will be 5 Pullups + 5 Dips.

May 16, 2016

Monday 5.16.16

By Emmy SimpkinsWODNo Comments

Day 1 of the Lurong Summer Challenge!

If you have not done your weigh-in/measurements with a coach, please get that done today or tomorrow! The first benchmark workout of the challenge will be programmed for Wednesday’s class. If you can’t make it, it must be made up during Open Gym on Sunday!

Today’s Workout:

Weightlifting:

Back Squat (5RM)

15 minutes to build to 5RM for the day

Metcon:

3 Rounds (for time)
400m Run
7 Power Snatches (135#/95#)
10 Overhead Lunges

Lunges are 10 total, 5 each leg alternating every rep

May 15, 2016

Sunday 5.15.16

By Emmy SimpkinsWODNo Comments

8am – Endurance

9am – Barbell Club

10am-12pm Open Gym

If you’re participating in the Lurong Challenge, please stop by during open gym for weigh-in/measurements.

May 14, 2016

Partner WOD – Saturday 5.14.16

By Emmy SimpkinsWODNo Comments

AMRAP30

Partner 1:

400m Run

Partner 2:

AMRAP

9 Pullups

7 HSPU

5 Deadlifts (225#/155#)

CRX – C2B, 275#/185#

Partners switch every 400m. Score total rounds + reps.

May 13, 2016

Friday the 13th… of May

By Emmy SimpkinsWODNo Comments

Weightlifting:

Snatch – 15 minutes to build to a heavy single

Clean and Jerk – 15 minutes to build to a heavy single

May 12, 2016

Thursday 5.12.16

By Emmy SimpkinsWODNo Comments

Weightlifting:

Back Squat (5X5 @90% of 5RM)

Metcon:

20 Minutes:
Run, Row, or Bike.

You pick the pace. Record distance.

Mobility:

4 minute butterfly stretch
4 minute seated straddle stretch

May 11, 2016

Wednesday 5.11.16

By Emmy SimpkinsWODNo Comments

Weightlifting:

1 Push Press + 1 Push Jerk + 1 Split Jerk (1 Round every :90 for 6 Rounds)

Build to a max for the complex. Compare to 3/15.

Metcon:

AMRAP6
4 Bar Burpees (lateral)
2 Power Clean + Jerk (185#/125#)

-rest 3 minutes between AMRAP 1 and 2.

AMRAP6

8 Bar Burpees (lateral)
4 Power Snatches (135#/95#)

Next Level:

6x400m Runs

Rest 3 minutes between efforts

May 10, 2016

Tuesday 5.10.16

By Emmy SimpkinsWODNo Comments

Warm-up:

3 Rounds (not for time)
20 Shoulder Touches
15 Superman Rocks
10 Strict T2B
5 L-Sit Pullups

Metcon:

For Time:
100 Double Unders
75 AbMat Situps
50 Kettlebell Snatches (53#/35#)
25 Ring Dips
50 Kettlebell Snatches
75 AbMat Situps
100 Double Unders

For each set of 50 Snatches, complete 25 on your right THEN 25 on your left.

Next Level:

Strict Muscle Up (10×1)

May 9, 2016

Monday 5.9.16

By Emmy SimpkinsWODNo Comments

Weightlifting:

5RM Back Squat

15 minutes to establish 5RM Back Squat

Metcon:

5 Rounds For Time

200m Run
10 Overhead Squats (115#/75#)
2 Rope Climbs (15′)

May 8, 2016

Sunday 5.8.16

By Emmy SimpkinsWODNo Comments

Endurance 8am

Barbell Club 9am

Open Gym 10am-12pm

May 7, 2016