WOD

Today’s IN THE PARK Workout

Strength

• 4 Rounds:
  3R/3L Turkish Getups
  6R/6L Single Leg Deadlifts
  :30 Hollow Hold

Conditioning

• Beginning at the water and making your way to the parking lot:
  8R DB Snatches
  8R DB Overhead Walking Lunges
  8L DB Snatches
  8L DB Overhead Walking Lunges
  *After each round, run back to the water then run back to your DB.

Today’s Hero Workout

• “Jack”
  • AMRAP in 20 minutes
    • 10 Push Presses (115/85 lb)
    • 10 Kettlebell Swings (1.5/1 pood)
    • 10 Box Jumps (24/20 in)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Today’s Workout

Conditioning 

• 100 Double Unders
  50 Burpees
  100 Situps
  50 Burpees
  100 Double Unders

After Party

Simon Says:
Plank (til the last one drops)

Today’s Workout

Strength

• Every :90 x7
  • 1 Power Clean + 1 Hang Clean + 1 Front Squat

Conditioning

• 21-15-9
  • Hang Squat Cleans
• 30-20-10
  • Hand Release Push Ups

Today’s PUMP

• 5 Sets (:03 negative on all reps/lifts)
  • 8 Bench/Floor Press
    8 Bent Over Row
    8 Front Raise
    8 Curls

After Party

• Pushup Ladder beginning at 1 and going until the last person drops!
  We will split the group into 3 teams – you must stay at the top of your pushup while other groups are working.

Today’s Workout

Conditioning

• Every 4:00 x 5
  • 60 Double Unders
  • 30 Wallballs or Light Thrusters

Today’s Workout

Hero Workout

• “DT”
  • 5 Rounds For Time:
    • 12 Deadlifts
    • 9 Hang Power Cleans
    • 6 Shoulder to Overhead

We are extremely excited to announce IN PERSON classes for all of our CROSSFIT offerings. We will meet at MaClearie Park in Belmar. Please practice social distancing. No sharing equipment. We can’t wait to see you! Want to drop in? Email: info@crossfitspeakeasy.com

Today’s Workout

Strength

• Front Squat
  • 3×10 @32×1
    • Focus on good positionings

Conditioning

• TABATA
  • Alt DB Snatch
  • Jumping Lunges
  • V Ups
  • Burpees

We are extremely excited to announce IN PERSON classes for all of our CROSSFIT offerings. We will meet at MaClearie Park in Belmar. Please practice social distancing. No sharing equipment. Park in every other spot. We can’t wait to see you! Want to drop in? Email: info@crossfitspeakeasy.com

Today’s Workout

Strength

• 4 Rounds
  • 8R/8L Single Leg Deadlifts
  • 8R/8L Single Arm Press
  • :40 Plank

Conditioning

• 20-18-16…6-4-2 SDHP
• 2-4-6…16-18-20 Push Ups
  • 15 Sit Ups After Every Set

Today’s At Home Workout

FLEX FRIDAY

Compliments of THUNDRBRO

• 8 Sets of 8 Reps w/ :3 Negative on each rep for EACH movement
  – DB Bench Press
  – Barbell Strict Press
  – DB Side Delt Raise
  – Tricep Extension

You will do all 8 sets on on movement before moving on to the next. There is a :30 rest period between every set, and between every movement. Weights should range around 40-50%