WOD

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

CrossFit By The Sea 2nd Annual Showdown By The Sea THIS Saturday, Nov. 7th!

Pistols (5×10)

As fast as possible. Rest 1 minute between efforts. Score= Fastest set.

Metcon (AMRAP – Rounds and Reps)

AMRAP6:
3 Burpees
2 Muscle Ups
100m Run

-Rest 1 min-

Metcon (Time)

1 Mile Run

Clean and Jerk (2 + 2)
Build to a heavy complex of 2 cleans + 2 jerks and then take 95% and 90% and hit it for 1 Clean and Jerk each.

Metcon (Time)

15-12-9
Snatch (Full) (95/65#)
Pull Ups (CRX= Chest to Bar)
Rest 2 min
9-12-15
Snatch
Pull Ups

Score is total time, rest included. There is a 12min time cap to this workout. Scale accordingly.

Nutrition Challengers:

• All InBody’s, 3k Row times, After photos, etc. must be turned in and completed by Wednesday 11/4. Please see a coach to get your after photos taken.

This Saturday, Nov. 7th, we have a few CFSE Athletes competing at the 2nd Annual Showdown By The Sea at CrossFit By The Sea. If you are available, please stop by to show your support! 

A huge CONGRATULATIONS are in order for our athlete, Sharon Condon, on her performance during the NYC Marathon! What an accomplishment!!! 

Please be sure to sign in to the following classes if you are planning on attending:

– Any daily WOD

– Next Level

– Barbell Club 

If you have any issues signing in, please notify a Coach. Thank you for your understanding. 

Today’s Workout

4 Rounds for Total Reps

• 1min Max Assault Bike/Airdyne (Total cals/dist.)
• :30 Rest
• 1min Max KB Swings (RX= 53/35) (CRX= 70/53#)
• :30 Rest
• 1min Max Goblet Squats (use same KB)
• :30 Rest
• 1min Max Strict HSPU
• :30 Rest
• 1min Max AbMat Sit ups 
• :30 Rest
• 1min Max Double Unders 
• :30 Rest 

Nutrition Challengers:

• All InBody’s, 3k Row times, After photos, etc. must be turned in and completed by Wednesday 11/4. Please see a coach to get your after photos taken. 

Today’s Workout

MAX OUT MONDAY SERIES.

Every Monday, we will be testing multiple areas of our fitness (duh) with a “Max out Monday” series. These components can vary between 1 mile runs and 1 rep Clean and Jerks. Max out means, MAX OUT. Go until failure, go until your legs fall off, go until you pass out (we have an AED and certified CPR Coaches). Show us what ya got. A 12min time cap will be put on ALL components, so work fast.

• 1 Rep Max Bench Press

Conditioning (Wodapalooza Qualifier 4)

• “Dirty Thirty” For Time
  • 30 Cal Row
  • 30 Wallballs (20/14) (10′ target for everyone)
  • 30 Toes to Bar
  • 30 Deadlifts (135/185#)
  • 30 Burpee Box Jump overs (24/20)
  • 30 Deadlifts 
  • 30 Toes to Bar
  • 30 Wallballs
  • 30 Cal Row

**20min Time Cap**

Nutrition Challengers: 

All final InBody’s, after photos, 3k row times, etc need to be stapled together and turned in by Wednesday 11/4. Please see a coach to get your final photos taken. 

Please come out and show your support for our athletes competing at the 2nd Annual Showdown By The Sea at CrossFit By The Sea THIS Saturday, November 7th. 

Barbell Club

– Mobility + Positional Clean Warm-up

– Complex= 1 clean + 2 jerks, build to heavy complex

– Back Squats= 5×3 @70%, rest 1min between sets. 

Open Gym