Emmy Simpkins

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

TEST

• Max Effort 1 Mile Run

Metcon

• “CINDY”
  • AMRAP20
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Squats

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

• Every 1:30 x 10 rounds
  Rnds 1-4: 3 reps building
  Rnds 5-7: 2 reps building
  Rnds 8-10: 1 rep building

  **If you struggle with this movement or adding weight, keep the weight light and work on 3-5 reps each round to try and get comfortable with it.

Metcon

• 15-12-9-6-3 Reps For Time:
  • Assault Bike Calories
  • Burpess to a Target (3-6″ above reach)

SPEAKEASYENDURE

• Every 2:00 x 10
  15/10 Calorie Assault Bike AFAP

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

• 5 x 6 Front Squats

Metcon

• AMRAP4
  • 12 Push Press (RX: 95/65#) (RX+: 115/85#)
  • 12 Abmat Sit Ups
• Rest 1:00
• AMRAP4
  • 9 Front Squat
  • 9 V Ups
• Rest 1:00
• AMRAP4
  • 6 Thrusters
  • 6 Toes to Bar

SPEAKEASYSWEAT

• EMOM24
  1. 200m Run
  2. 100’ Sled Push
  3. 20sec Hollow Rock + 10 Rocks
  4. Rest

SPEAKEASYCROSSFIT

STRENGTH

• Weighted Lunges + Paloff Press superset
  • 4 Rounds:
    • 50′ Max Weight Walking Lunge
    • 15R/L Paloff Press

METCON

• 2 Rounds for Reps:
  2 mins: Max Effort HSPU
  1 min rest
  2 mins: Max Effort Double Unders
  1 min rest
  2 mins: Max Effort Sandbag Hold
  1 min rest

SPEAKEASYCROSSFIT

STRENGTH

• Pull-Ups (10/5/5/3/3/3)

Start with a bodyweight or modified pullup variation for your set of 10. As you work through round and reps decrease, try to increase the difficulty of the movement, (add weight, decrease banded assistance, etc) ultimately finishing with a max weighted set of 3 reps or max difficulty 3 rep variation or your pull.

METCON

• For time:
  10/20/30/40/50 Abmat situps
  10/8/6/4/2 Squat Cleans *increasing weight each round
  • 95/65
    135/95
    155/105
    185/135
    205/155

SPEAKEASYENDURE

• MURPH PREP:
  6 x 800m Runs
  Rest 1:20 between efforts
  • Odd Rounds- No Vest
    Even Rounds- Vest

SPEAKEASYCROSSFIT

METCON

• AMRAP30:
  • 30 DB deadlifts
    100 Double Unders
    20 DB squats
    500m Run
    10 Man makers
    50 Cal row

    50/35
    Rx+ 70/50

SPEAKEASYSWEAT

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Power Clean (3 Rep TnG)
  • 15 minutes to establish a heavy TOUCH AND GO power clean triple

METCON

• AMRAP12:
  • 6 Cal Assault bike sprint
    3 Burpees over bar
    1 Power clean @ 70% of heavy triple
    *Power cleans will increase by 1 rep each round. They must remain touch and go for unbroken sets for as long as possible. If and when sets are broken, 3 additional burpees over bar must be completed for each break before heading back to the bike for your next round.

SPEAKEASYENDURE

• EMOM30:
  1- 15/12 Calorie Row
  2- 15/12 Calorie Ski
  3- 15/12 Calorie Assault Bike

*Scale Calories to be completed in under :40 every round

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• BACK SQUAT
  • Every 1:30 x 10 rounds
    Rounds 1-4 : 3 reps
    Rounds 5-7: 2 reps
    Rounds 8-10: 1 rep

METCON

• MURPH PREP:
  • 2 Rounds:
    • 1k Run
      20 Pullups
      30 Push Ups
      40 Squats

SPEAKEASYSWEAT

• 4 Rounds For Time:
  • 25 Burpees
    500m Row/Ski/Run
    75 Double Unders

SPEAKEASYLIFTHEAVY

SPEAKEASYENDURE

• For Time:
  • 1000m Run
    200m Row/Ski
    800m Run
    400m Row/Ski
    600m Run
    600m Row/Ski
    400m Run
    800m Row/Ski
    200m Run
    1000m Row/Ski

SPEAKEASYCROSSFIT

• Within a 5 min window X 6 rounds:
  • 5 Sandbag over Shoulder
    10 – 15 Toes to Bar
    35 – 50 Double Unders
    10 – 15 Pull Ups
    5 Sandbag Squats