Emmy Simpkins

Schedule TOMORROW, Thanksgiving Day:

8 and 9:30am Classes only!

Today’s Workout

• 2 Rounds:
  • AMRAP3:
    • 20/15 Calorie Row
    • 20 Handstand Pushups
    • Max Power Cleans in remaining time (185/135#)
  • Rest 3:00
  • AMRAP3:
    • 20/15 Calorie Row
    • 20 Deadlifts
    • Max Power Cleans in remaining time
  • Rest 3:00 and Repeat
• Score= Total Power Cleans

CrossFit LITE

• 2 Rounds:
  • AMRAP3:
    20/15 Calorie Row
    20 Dual DB Push Press
    Max Dual DB Hang Power Cleans in remaining time

    Rest 3:00

    AMRAP3:
    20/15 Calorie Row
    20 Dual DB Deadlifts
    Max Dual DB Hang Power Cleans in remaining time

    Rest 3:00, Repeat
    Score = Total DB Hang Power Cleans

Today’s Workout

Strength

• 15 minutes to build to a heavy Split Jerk for the day

Conditioning

• 3 Rounds for Time:
  • 800m Run
  • 25 Hang Power Snatches (75/55#)
  • 20 Shoulder to Overhead

CrossFit Lite

• 3 Rounds For Time:
  • 800m Run
    40 Air Squats
    20 Pushups
    10R/10L Hammer Curls

Today’s Workout

Strength

• Superset the following for 5 Rounds:
  • 3 Tempo Back Squats @50% @51×1
  • 1:00 Weighted Plank

Conditioning

• 4 Rounds for Time:
  • 100 Double Unders
  • 25 Wallballs (20/14#) (CRX 30/20#)

CrossFit Lite

• 5 Rounds:
  • 10 Paused Goblet Squats (:02 at bottom)
    1:00 Plank
• 4 Rounds for time:
  • 60 Double Unders or 120 Singles
    30 Situps
    15 Box Jumps

Today’s Schedule

8am- CrossFit Lite

• AMRAP16
  • 200m Run
    15 Kettlebell Swings
    10 Strict Pull-ups
    5R/5L Goblet Lunges
• After Party
  • 4 Rounds
    • 10 Russian Twists (each side)
      10 V-Ups
      :10 Hollow Hold

9am- Barbell Club

10-12pm- Open Gym

Today’s Workout

In Teams of 5, for Total Reps:

• In teams of 5 for TOTAL reps, :40 Work, :20 Rest/Rotate
  1- Max Cal Ski
  2- Max Deadlifts (135/95#)
  3- Max Abmat Sit Ups
  4- Max KB Single Arm Push Press (53/35#)
  5- Max Squats
  Rest 1:20 x4

Odd Rounds- R Arm KB Push Press

Even Rounds- L Arm KB Push Press

After Final Rest period:

• 3k Team Ski For Time

Today’s Workout

Strength

• EMOM10
  • Odd- 4 Back Rack Lunges
  • Even- :30 Hollow Hold

Conditioning

• 5 Rounds For Time:
  • 12 Burpees over the Bar
  • 15 Overhead Squats (95/65#)

CrossFit Lite

Strength

• EMOM10:
  • Odd- 5R/5L Dual DB Front Rack Lunges
  • Even- 5R/5L Dual DB Alt Strict Press

Conditioning

• 5 Rounds For Time:
  • 12 Burpees over the Bar
  • 5R/5L Single arm DB Thrusters

Today’s Workout

Gymnastics/Skill

• EMOM10:
  • Odd: 50 Double Unders
  • Even: 30′ HS Walk

Conditioning

• 1:30 on/1:30 off x5
  • 10/7 Cal Assault Bike
  • 8 Sandbag Over the Shoulder
  • Max Sandbag Squats in remaining time

CrossFit LITE

• With a partner, complete the following:
  • 100 Burpees
    100 Dual DB Step Overs
    100 Partner MB Situps
    100 Cal Assault Bike

Today’s Workout

Strength

• 3 sets
  • 5 (EACH ARM) DB Bench Press. Non lifting arm is in static hold
  • 10 Pendlay Rows

Conditioning

• In 20 Minutes:
  • Max hang from pull up bar
    • Every time you drop, perform:
  • 500m Row
  • 15 Push Ups

Score= Total Hang Time

Today’s Workout

• 10 Rounds for time:
  • 12/9 Calorie Assault Bike
  • 5/3 Muscle Ups
  • 3 Cleans (185/135#) (CRX 225/155#)

Today’s CF Lite Workout

• AMRAP20
  10/7 Cal Assault Bike
  5 Strict Pull-ups
  5 Ring Dips
  5 DB Hang Squat Cleans