All Posts By

Emmy Simpkins

3.14.19-Thursday

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Today’s Workout

Weightlifting

  • Build to a heavy Heaving Snatch Balance
    • Try to go heavier than last week!
  • 3×3 Snatch Pulls @110%

Conditioning

  • “Agio”
    • 3-6-9-12-9-6-3
      • Shoulder to OH (185/125#)
    • 10 Box Jump Overs after every set (24/20″)

CrossFit LITE

  • 3-5 Rounds
    • 10 Seated Arnold Press
    • 5R/5L Renegade Rows
    • 10 Front Squats
    • 5R/5L Single Leg Deadlifts
    • Max Effort L-Sit

3.13.19- Wednesday

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Today’s Workout (CrossFit + CF LITE)

  • In teams of 4-5, AMRAP10:
    • 10/8 Calorie Assault Bike Sprints (Alternating athletes)

Conditioning

  • In teams of 2, alternating rounds until both partners complete 4 rounds:
    • 10 Sandbag Lunges
    • 50′ Sandbag Carry
    • 5 Sandbag over the Shoulder

3.12.19- Tuesday

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Today’s Workout

Strength

  • EMOM10: 1 High Hang Snatch
    • Min 1-2: 60%
    • Min 3-4: 65%
    • Min 5-6: 70%
    • Min 7-10: Build

Conditioning

  • Every 2:00 x6:
    • 8 Power Snatch
    • 10 Hang Power Clean and Jerk
    • 8 Burpees over the Bar

RX: 75/55#

CRX: 95/65#

CrossFit LITE

  • 20-18-16-14-12-10-8-6-4-2
    Kettlebell Swings

    2-4-6-8-10-12-14-16-18-20
    Burpees

    :15 Hollow Hold after every round

3.11.19- Monday

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Today’s Workout

Strength

  • Every 3:00 x 5
    • 8 Back Squats @65%
      • on final minute, perform max reps in 1:00

Conditioning

  • AMRAP15:
    • 100′ Sled Push
    • :20 Double KB Wallsit
    • 300m Run

CrossFit LITE

  • 4 Rounds:
    • 400m Run/Ski
    • 30 Squats
    • 20 V Ups
    • 100′ Sled Push

3.9.19- Saturday!

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Today’s Workout

With a partner:

  • AMRAP10:
    • 5 Ring Muscle Ups
    • 10 SDHP (115/75#)
    • 15 Air Squats

Rest 3:00

  • AMRAP10:
    • 15 Hang Power Cleans
    • 10 Chest to Bar Pull Ups
    • 5 Synchro Burpees

Split reps however desired.

3.8.19- Friday

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Today’s Workout

Strength

  • EMOM10: 1 Push Press + 1 Push Jerk (build every 2 minutes)

Conditioning

  • AMRAP10:
    • 10 DB Rev. Lunges (2×40/2×35#)
    • 10 DB Box Step Ups (24/20″)
    • 10 DB Push Press

CrossFit LITE

  • AMRAP25:
    • 5R/5L Alt DB Press
    • 8 Strict Pull Ups
    • 5R/5L DB Rev. Lunge
    • 8 Glute Ham Raises
    • 1:00 Plank

3.7.19- Thursday

By | WOD | No Comments

Today’s Workout

Strength

  • Build to a heavy HEAVING Snatch Balance
    • Try to beat last weeks number

Conditioning

  • 4 Rounds for time:
    • 500m Row
    • 20 Box Jumps (24/20″)
    • :20 L-Hang

CrossFit LITE

  • 4 Rounds for time:
    • 500m Row/Ski
    • 10 Dual DB/KB Hang Power Cleans
    • 10 Dual DB/KB Box Step Ups
    • :20 Hollow Hold

3.6.19- Wednesday

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Today’s Workout

2:00 Work/2:00 Rest

Odd Rounds:

  • 10 Bench Press (70/60% BW) (CRX: 100/70%)
  • Max Reps Push Ups

Even Rounds:

  • 2 Rope Climbs (CRX: 1 rope climb + 1 pegboard)
  • Max Reps Russian KB Swings (70/53#

3.5.19- Tuesday

By | WOD | No Comments

Today’s Workout

Strength

EMOM9: High Hang, Hang, Full Snatch

  • Min 1-3: @60%
  • Min 4-6: @65%
  • Min 7-9: Building

Conditioning 

2 Rounds For Time:

  • 30/25 Cal AAB
  • 25 HSPU
  • 20/15 Calorie Ski
  • 25’ HS Walk

CrossFit LITE

AMRAP20:

  • 10 Burpees
  • 15/12 Cal AAB
  • 20 Abmat sit ups