All Posts By

Emmy Simpkins

5.20.19- Monday

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Today’s CrossFit Workout

Conditioning

  • For Time:
    • 50 Calories AAB
    • 50 Bench Press (135/95#

*During the duration of the Bike, EMOM 10 Squats

*During the duration of the Bench Press, EMOM 5 Burpees

Today’s SWEAT Workout

  • For Time:
    • 2k Row/Ski
    • 200m Farmers Carry
    • 100m Sandbag Carry
    • 4k Assault Bike

Go Harder:
Males- 2×70#, 125-150# SB
Females- 2×53#, 75-100# SB

5.17.19- Friday

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Today’s CrossFit Workout

Conditioning

  • For Time:
    • 800m Run
    • 21 Burpees over the Bar
    • 21 Power Cleans (135/95#)
    • 600m Run
    • 15 Burpees over the Bar
    • 15 Power Cleans
    • 400m Run
    • 9 Burpees over the Bar
    • 9 Power Cleans

Today’s SWEAT Workout

  • 2 Rounds:
    • 2 x 800m Run, Rest 2:00
      3 x 400m Run, Rest 1:00

Rest 3:00 Between Rounds

5.16.19- Thursday

By | Uncategorized, WOD | No Comments

Today’s Workout

Strength

  • Weighted Strict Pull Up
    • 5-3-3-3-1-1-1-1-1

Conditioning

  • 15/12 Calorie Assault Bike
  • 21-15-9-6-3 Thrusters

Round 1: 75/55#

Round 2: 95/65#

Round 3: 115/75#

Round 4: 135/95#

Round 5: 155/105#

Today’s SWEAT Workout

  • 5x
    • 10 Goblet Squats AHAP
    • 100′ Sled Pull AHAP
    • :30 Wall Sit

5.15.19- Annie is a Jerk

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Today’s CrossFit Workout

Strength

  • Pause Jerk + Split Jerk
    • Build to Heavy for the day

Conditioning

  • “Annie”
    • 50-40-30-20-10 Reps For Time:
      • Double Unders
      • Abmat Sit Ups

Today’s SWEAT Workout

  • 5 Rounds For Time:
    • 1000m Assault Bike
    • 500m Row/Ski

5.14.19- Terrible Tuesday

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Today’s CrossFit + SWEAT Workout

  • AMRAP30:
    • 100 Push Ups
    • 75 Wallballs (20/14#) (CRX 30/20#)
    • 50 Kettlebell Swings (53/35#)
    • 25 Pull Ups (CRX Chest to Bar)
    • 50 Kettlebell Snatches (25R/25L)
    • 75 Box Jump Overs (24/20″)
    • Max KB Box Step Ups in remaining time

5.13.19- Monday

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Today’s CrossFit Workout

Strength

  • Snatch Pull + Power Snatch + Snatch (build to heavy)

Conditioning

  • 3 Rounds EACH For Time:
    • 500m Row
    • 15 Overhead Squats
    • 20 Toes to Bar

Round 1: 95/65#
Round 2: 115/75#
Round 3: 135/95#

Today’s SWEAT Workout

  • 3 rounds of:
    • 200m Row
      10 DB Snatch, right arm
      10 OH Walking Lunge Steps, right arm
      200m Row
      10 DB Snatch, Left arm
      10 OH Walking Lunge Steps, left arm

5.12.19- Happy Mothers Day!

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Happy Mothers Day to all of our amazing, strong, inspiring, mothers!

Today’s Schedule

8am Recovery Yoga 

9am SWEAT

  • AMRAP30:
    5 Pull Ups
    10 Push Ups
    15 Shoulder to OH
    20 Abmat Sit Ups

Go Harder:
2×50#
2×35#

10am Barbell Club

11am-1pm Open Gym

5.10.19- Friday

By | Uncategorized, WOD | No Comments

Today’s CrossFit Workout

Conditioning

  • 2 Rounds For Time (Time Cap= 35:00):
    • 30 Calories AAB
      20 Wallballs (20/14#)
      10 Ring Muscle Ups
      20 Strict Handstand Push Ups
      30 Burpees

Today’s SWEAT Workout

Conditioning

  • AMRAP15:
    • 12/9 Calorie AAB
      19 Wallballs

Go Harder
20/14# WB

After Party

  • 5x
    • 1:00 Plank
    • 1:00 Rest

5.9.19- Thursday

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Today’s CrossFit Workout

Conditioning

  • Max Effort 2k Row

Rest exactly 5:00

  • Find a 1 Rep Max Deadlift

Today’s SWEAT Workout

  • 7 Rounds for time:
    • 100′ Sled Push
      10 Front Squats
      20 KB Swings

Go Harder:
+90/+45 on Sled
135/95# Front Squat
70/53# KB