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Emmy Simpkins

7.16.19- Tuesday

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Today’s CrossFit Workout

Conditioning

“Don’t Even Trip”

  • 2:30 on/2:30 off x4
    • Odd Rounds:
      • 20/15 Calorie Assault Bike
      • Max UNBROKEN Double Unders in remaining time
    • Even Rounds:
      • 75 Unbroken Double Unders
      • Max Calories Assault Bike in remaining time

After Party

  • 1:00 on, 1:00 rest x 3 Rounds
    Weighted Plank

Today’s SWEAT Workout

  • Assault Bike Intervals:
    • 4x 15/12 Calorie Sprint, Rest 1:00 between
      100 Double Unders, Rest 3:00

      Repeat 3 more times

7.15.19- Monday

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Today’s CrossFit Workout

Conditioning

  • From 0 – 15:00, AMRAP:
    • 400m Run
      20 Hang Power Snatches (95/65#)
      200m Run
      10 Overhead Squats
  • From 15:00-25:00
    • Find a 1RM Hang Snatch

Today’s SWEAT Workout

  • Every 10:00 x3
    • 400m Run
      25 Burpees
      10 Strict Pull Ups
      200m Run

Go Harder: Hold a 50/35# DB Between legs during Strict Pull Ups

7.13.19- Partner Saturday

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Today’s CrossFit/SWEAT Workout

In teams of 2, complete for time

5 Rounds EACH, alternating rounds:

  • 12/9 Calorie Row
  • 9 Toes to Bar
  • 6R/6L Alternating DB Push Press

Immediately into:

3 Rounds Each, alternating rounds:

  • 100m Farmers Carry
  • 5 DB Squat Cleans

RX: 2×50#/2×35#

7.12.19- Friday

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Today’s CrossFit Workout

Warm-Up/Primer

  • 4 Rounds
    • 4 Renegade Rows w/ Pushup
      :20 Arch + :20 Hollow

Conditioning

  • Every 5:00 x 4 Rounds
    • 8 CTB Pullups
      40 Air Squats
      Max Effort L-Hang

CRX:
4 Ring Muscle Ups
20 Pistols
Max Effort L-Hang

Today’s SWEAT Workout

  • 10 Rounds
    • 30 Double Unders
      15 Kettlebell Swings
      10 Wall Balls

Go Harder:

50/35#, 20/14#

7.11.19- Hero Workout

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Today’s CrossFit Workout

  • “Jerry”
    • 1 Mile Run
    • 2k Row
    • 1 Mile Run

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

The “Jerry” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for May 9, 2010 (100509).

Today’s SWEAT Workout

  • 20 Minutes:
    • 8R/8L DB Alt. Bench
      8R/8L Bulgarian Split Squat
      8 Dual DB Bent Over Rows
      8 Floor Glute/Ham Raises
  • From 21:00 – 25:00
    • :20 Hollow
      :20 Arch
      :20 Rest

 

7.10.19- Wednesday

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Today’s CrossFit Workout

Strength

  • 6×2 Push Jerks

Conditioning

  • AMRAP12:
    • 40 Double Unders
    • 1/1/1,2/2/2,3/3/3…etc.
      • Hang Power Clean (155/105#) (CRX 185/125#)
      • Front Squat
      • Shoulder to OH

*Every time the barbell is dropped, run 100m

Today’s SWEAT Workout

  • AMRAP30:
    • Pace Setter= 500m Row
    • Parter 2= Max distance Rowing

:20 Bar Hang every switch

Go Harder: 10 Synchro Toes to Bar

7.9.19- Tuesday

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Today’s CrossFit and SWEAT Workout

Conditioning

  • 1:00 Work, :30 Rest x 5 Rounds
    • Assault Bike
      Burpee Box Jump Overs (24/20″)
      Strict Situps (ft. anchored)

After Party

  • Max Effort:
    • Plank (forearms)

 

7.8.19- Monday

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Today’s CrossFit Workout

Strength

  • EMOM10:
    • Odd: 3 TnG Deadlifts
    • Even: 5 Strict Pull Ups

Conditioning

  • For Time:
    • 800m Run
      40 DB Snatches
      600m Run
      30 DB Overhead Squats
      400m Run
      20 DB Squat Snatches

RX: 50/35#
CRX: 70/50#
18 Minute Cap

Today’s SWEAT Workout

  • AMRAP20
    • 100m Farmer Carry
      5R/5L Alt Push Press
      10 Barbell Deadlifts
      5 Barbell Rollouts

Use same DBs for Carry + Push Press.

Sweatier:
2×50/35#, 225/155#

7.6.19- Team Saturday!

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Today’s CrossFit/SWEAT Workout

  • In Teams of 3:
    • 100 Cal Assault Bike
      100 Thrusters (75/55#)
      75 Cal Assault Bike
      75 Thrusters (95/65#)
      50 Cal Assault Bike
      50 Thrusters (115/75#)
      25 Cal Assault Bike
      25 Thrusters (135/95#)

7.5.19- Friday

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Today’s CrossFit Workout

Strength

  • Back Squat- 3 Rep Max
    • Then, 2×3 @90% of above

Conditioning

  • 5 Rounds For Time:
    • 60 Double Unders
      30 Russian KB Swings (70/53#)

15:00 Cap
CRX: DU and KBS unbroken

Today’s SWEAT Workout

Strength

  • 3-4 Rounds
    • 5R/5L Single Leg Deadlifts
      10 Bench Press

Conditioning

  • Every 2:30 x 5
    • :40 Jump Rope
      20 Russian Swings
      :20 Weighted Wall Sit