Emmy Simpkins

Today’s CrossFit Workout

• 10 Rounds NOT For time:
  • 100′ Farmers Carry AHAP
  • 5 Sandbag Squats + 100′ Carry

After Party

• 5x
  • :10 Hollow Body Hold
  • 10 Hollow Body Rocks
  • :10 Hollow Body Hold

Today’s SWEAT Workout

• 4 Rounds for Time:
  • 500m Run
    20 Alt DB Snatches *Alt every 5 reps
    10 Strict Pull Ups

Today’s CrossFit Workout

Strength

• EMOM10: Clean Pull + Power Clean (Build)

Conditioning

• For Time:
  • 21 Calorie Assault Bike
  • 15 Power Cleans (115/75#) (CRX 155/105#)
  • 9 Burpees over the Bar
  • 15 Thrusters
  • 21 Calorie Assault Bike

Today’s SWEAT Workout

Strength

• EMOM8
  • Odd: 3 Deadlifts
  • Even: 10 Push Ups

Functional Bodybuilding

• 4x for QUALITY and AHAP
  • 6R/6L DB Front Rack Step Up
  • 1:00 Front Rack Sandbag Hold
  • 6 Sandbag Squats
  • 1:00 Plank

Today’s CrossFit Workout

• “Nate”
  • AMRAP20
    • 2 Muscle ups
    • 4 Handstand Push Ups
    • 8 KB Swings (70/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Today’s SWEAT Workout

• EMOM20:
  • Odd: 15/10 Calorie Row
  • Even: 10 Burpees

Today’s CrossFit Workout

Strength

• Back Squat 5×5 (5-10lbs heavier than last week!)
  • If unable to perform 5 reps, drop to a 5×4,5×3 etc. etc.
• Crossover Step Ups 4x5R/5L AHAP

Conditioning

• 3 Rounds For Time:
  • 21 Deadlifts (185/125#) (CRX 225/155#)
  • 15 Box Jumps (24/20″)
  • 9 Toes to Bar

Today’s SWEAT Workout

• :45 Work/:15 Rest x5 Rounds
  • – Jumping Lunges
    – Double Unders
    – KB Swings
    – Abmat Sit Ups

Today’s Workout

• AMRAP10, alternating MOVEMENTS with a partner:
  • 3 Strict Pull Ups
    3 Strict HSPU
    6 Alt Hang DB Clean and Jerk (50/35#) (CRX 70/50#)

Rest 1:00

• AMRAP10, alternating ROUNDS with a partner:
  • 3 Chest to Bar Pull Ups
    6 Push Ups
    12 Alt Hang DB Snatch

After Party

• Max Effort Bar Hang

Today’s CrossFit Workout

• 0:00-8:00
  • 20/15 Calorie Assault Bike
  • 15 Burpees over the Bar
• 8:00-10:00 REST
• 10:00-15:00
  • Max Reps Clean and Jerk (135/95#)

Today’s SWEAT Workout

• Every 4:00 x5
  • 200m Run
    30 Double Unders
    20 Squats
    10 Box Jumps

Today’s CrossFit Workout

• 2 Rounds For Time:
  • 20/15 Calorie Ski
    2 Rope Climbs
    20 Single Arm Devil Press (50/35#) *alternate arms every rep
    2 Rope Climbs
    20/15 Calorie Ski

Rest 3:00 between Rounds

Today’s SWEAT Workout

• 10 Rounds for Time:
  • 10/7 Calorie Assault Bike
    5 Sandbag over the Shoulder
    10 Push Ups
    5 Burpees

Today’s CrossFit Workout

Skill

• We will spend 10:00 drilling ROWING technique.

Conditioning

• 6x500m Row @30-32 SPM
  • Rest 2:00

After Party

• EMOM5: :20 L-Hang

Today’s SWEAT Workout

• EMOM24:
  1- :40 Max Calorie Ski
  2- 50′ Sled Push AHAP
  3- 12 Wallballs
  4- Rest

Today’s CrossFit Workout

Strength

• 5×5 Back Squat (5-10# Heavier than last week!)
  • If unable to complete, drop to a 5×4,5×3,etc. 
• 4x5R/5L Front Rack Step Up @33% of Squat Weight

Conditioning

“DG”

• AMRAP10:
  • 8 Toes to Bar
  • 10 DB Thrusters (2×35/25#)
  • 12 Walking Lunges

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

The “DG” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, December 26, 2013 (131226).

Today’s SWEAT Workout

• AMRAP20:
  • 8 Toes to Bar
  • 10 DB Hang Clean and Jerk (50/35#)
  • 14/12 Calorie Row

Today’s CrossFit + SWEAT Workout

• 6 Rounds for Total Reps:
  • 1 Minute of Rowing for Calories
    1 Minute of Double Unders
    1 Minute of a Plank Hold
    1 Minute of Rest