WOD

Today’s Workout

• For Time
  • 500m Run with KB
    50 KB Swings
    50 Goblet Lunges
    400m Run with KB
    40 KB Swings
    40 Goblet Lunges
    800m Suitcase Carry

Todaze’s Workout 

Weightlifting

• 4 Rounds for QUALITY:
  • 10 Goblet Curtsy Squats
    10 Renegade Rows (no push up)
    1:00 Plank

Conditioning

• Every 3:00 x5
  • 20/15 Calorie Machine
    40 Squats

Today’s Workout

Conditioning

• 5 Rounds for Time:
  • 500m Run
    10R/10L Alternating DB Hang Clean and Jerks
    50m R OH Carry
    50m L OH Carry

Today’s Workout

Strength

• 5 x 8 Reps @ 50% with a :3 Negative
  • Superset with 3 High Box Jumps

Conditioning

• EMOM12:
  Odd- 5 Hang Power Cleans + 10 Front Rack Lunges
  Even- Max Box Jump Overs

Today’s Workout

Conditioning

• For Time, AS FAST AS POSSIBLE:
  • 20 DB Thrusters
  • 20 V Ups
  • 20 Calorie Machine
  • 20 Burpees over DBs
  • 20 Calorie Machine
  • 20 V Ups
  • 20 DB Thrusters

Today’s Workout

Strength

• Bent Over Row Anarchy
  • 10 Bent Over Rows + :10 Hold
    9 Bent Over Rows + :9 Hold
    8 Bent Over Rows + :8 Hold
    …etc. etc.

Conditioning

• AMRAP15:
  • 30 Double Unders
    20 Push Ups
    10 Power Snatches

Today’s Workout 

“Morrison”

• 50-40-30-20-10
  • Wallballs
  • KB Swings
  • Box Jumps

Today’s Workout

Pump

• 5 x 10R/10L DB Bench Press
  • Superset with 8R/8L DB Rows

Conditioning

• 15:00 Max Calorie Row/Ski

Hey everyone! Just wanted to welcome everyone back to our Speakeasy Facility. Although we are not allowed to use the inside of our facility, we have created a massive outdoor workout area! Drop-ins, free trials, friends and family are all welcome to come workout, but MUST sign in ahead of time! If you have any questions or concerns on how we will be operating, please email: info@crossfitspeakeasy.com 

Thank you! We look forward to getting fit with you all.

Today’s Workout

Weightlifting

• 4×10 Front Rack Lunge

Conditioning

• 21-15-9
  • Deadlift
  • Burpee Box Jump Overs

Hey everyone! Just wanted to welcome everyone back to our Speakeasy Facility. Although we are not allowed to use the inside of our facility, we have created a massive outdoor workout area! Drop-ins, free trials, friends and family are all welcome to come workout, but MUST sign in ahead of time! If you have any questions or concerns on how we will be operating, please email: info@crossfitspeakeasy.com 

Thank you! We look forward to getting fit with you all.

Today’s Workout

Weightlifting

• EMOM8: 2 Snatches + 1 Overhead Squat
  • Power or Squat
  • Do not exceed 60%

Conditioning

• 10-9-8-7-6-5-4-3-2-1
  • Hang Power Snatch
    Overhead Squat
    V-Ups (x2)