WOD

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 3 Rep Max PAUSED Front Squat (:3 Pause)
  • 95% x 3
  • 90% x 3

METCON

• 2:00 on/2:00 off x 5

  10/7 Calorie Assault Bike
  30 Double Unders
  Max Reps Overhead Squats (95/65#)

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• DB Bench Drop Sets
  • 3 Rounds:
    • 8 Reps AHAP
    • Max Reps Drop Set
    • Max Reps Drop Set
    • Max Reps Drop Set

METCON

• 21-15-9 Calorie Row/Ski
• 9-15-21 Strict Pull Up

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 6 x 8 Tempo Deadlifts @ 40%
  • Tempo= 81×1

METCON

• For Time:
  • 20-18-16-14-12-10
    • Front Rack Lunges (95/65#)
    • Push Press
  • 200m Run

SPEAKEASYSWEAT

• In a 4:00 Window
  • 400m Run
  • Max KB Swings
• Rest 1:00
• 4:00 Window
  • 400m Run
  • Max Wallballs
• Rest 2:00, REPEAT

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Push Press Waves
  • Round 1:
    60% x 10
    65% x 8
    70% x 6
  • Round 2:
    65% x 10
    70% x 8
    75% x 6
  • Round 3:
    70% x 10
    75% x 8
    80% x 6

METCON

• 21-15-9
  Thrusters (95/65#)
  Assault Bike

SPEAKEASYSWEAT

• TABATA:
  – Assault Bike
  – Sled Push
  Rest 2:00, Repeat
• 5x
  • 1:00 Plank
  • 1:00 Rest

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Snatch Pull + Power Snatch + Snatch (every 1:30 x 7)

METCON

• Every 2:00 until failure (20:00 CAP)
  • 6 Burpee Box Jump Overs (24/20″)
  • 6 Toes to Bar
  • 6 Hang Power Snatches (95/65#)

If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window.

This workout is scored as the total number of completed rounds and reps.

SPEAKEASYSWEAT

• Every 3:00 x 10 Rounds
  15/12 Cal Row (10-15 cal)
  12/8 Cal Assault Bike (8-12 cal)

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 5 Rep Max Back Squat
  • 95% x 5
  • 90% x 5

METCON

• 100 Calorie Row/Ski
  • Every 2:00, starting with 0:00, perform 7 Devil Press (2×50#/2×35#)

SPEAKEASYSWEAT

• For Time:
  10-8-6-4-2 DB Burpee Deadlift + Step Up
  20-18-16-14-12 Box Jump Overs
  400m Run after every set

Holiday Schedule:

8 and 9:30am ONLY. Drop ins welcomed as always! Please reserve your spot in class ahead of time! Any issues, please email info@crossfitspeakeasy.com

SPEAKEASYCROSSFIT

• “Glen”

  For time:
  135 pound Clean and jerk, 30 reps
  Run 1 mile
  15 foot Rope climb, 10 ascents
  Run 1 mile
  100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Holiday Schedule:

Monday JULY 4th- 8 and 9:30am Classes only. Drop ins are always welcome! Please reserve your spot in either class ahead of time! Thank you for your understanding

SPEAKEASYWEIGHTLIFTING

• Tall Clean 5 x 3

Keep sets to manageable weight and focus on speed and balanced catches on these sets. Build in small increments across clean sets.

• Every 2:30 x 6 rounds
  3 Hang Power Cleans
  3 Push Jerks

Build across technically sound sets

SPEAKEASYSWEAT

• For Time:
  • 30 Calorie Assault Bike Sprint
    200m Walking Lunge
    20 Calorie Assault Bike Sprint
    400m Farmers Carry
    10 Calorie Assault Bike Sprint

Holiday Schedule:

Monday JULY 4th- 8 and 9:30am Classes only. Drop ins are always welcome! Please reserve your spot in either class ahead of time! Thank you for your understanding

SPEAKEASYCROSSFIT

• 20 Minutes, ascending ladder:
  • Squat Cleans (135/95#)
    Burpees Over Bar (lateral)
    Wall Walks

2, 4, 6, 8, 10, etc…
Partners split reps w/ one person working at a time.

Holiday Schedule:

Monday JULY 4th- 8 and 9:30am Classes only. Drop ins are always welcome! Please reserve your spot in either class ahead of time! Thank you for your understanding

SPEAKEASYCROSSFIT

METCON

• 5 Rounds
  • 10 Dual DB Deadlifts (2×50/2×35#)
    10 Single DB Step Ups (24/20″)
    20 Strict Situps (ft anchored under DBs)

SPEAKEASYSWEAT

• For Time:
  • 500m Run
    50 Alt DB Snatches
    500m Run
    50 Burpees
    500m Run
    50 Alt Devil Press
    500m Run