All Posts By

Emmy Simpkins

11.21.18- Wednesday

By | WOD | No Comments

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

11.20.18- Tuesday

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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

11.19.18- Monday

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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

11.18.18- Sunday

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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

11.17.18- Team Saturday

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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

11.16.18- Friday

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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

11.15.18- Thursday

By | WOD | No Comments

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

11.14.18- Wednesday

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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

11.13.18- Tuesday

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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

11.9.18- Beers and Business Tomorrow!

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Reminder that our first networking event, Beers and Business, will be held tomorrow, 11/10 at CFSE from 6-8pm. We have over 10 businesses (within the gym!) coming to participate. Please show your support by stopping by and chatting with your fellow members about their jobs, hobbies, and passions! We look forward to seeing you!

Today’s Workout

  • 7 Rounds For Time:
    • 10 Front Squats (RX- 155/105) (CRX- Bodyweight)
    • 2 Rope Climbs

Today’s CF Lite Workout

  • 7 Rounds:
    10 Dual DB Deadlifts
    10 Dual DB Front Squats
    1 Rope Climb