All Posts By

Emmy Simpkins

1.23.19- Wednesday

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Today’s Workout (CrossFit and CrossFit LITE)

Strength

  • 4 Rounds:
    • 6R/6L Single Leg Deadlift
      4R/4L Renegade Rows w/ Pushup
      2R/2L Turkish Getups

*Score= Heaviest Turkish Getup

Conditioning “Kettlebell Hell”

  • 2 Rounds w/ Dual KB:
    • 3 Minute Farmer Carry
      2 Minute Front Rack Carry
      1 Minute Overhead Carry

*Score= Total Time Held, NOT distance covered

1.22.19- 1 REP MAX…

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Today’s Workout

Strength

*For the past 8 weeks, we have been dialing in work on our CLEAN. Today, we get to put that consistency to the test!

  • 1 Rep Max CLEAN

Conditioning

  • 3 Rounds For Time:
    • 10 Chest To Bar Pullups
      10 Front Squats (185/135#)
      10 Burpees Over Bar

CrossFit LITE

  • AMRAP20
    • 10 Pullups or Ring Rows
      :20 Hollow Hold
      10 Dual DB Thrusters
      :20 Wall Sit
      10 Burpees

1.21.19- Monday

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Today’s Workout

Conditioning (CrossFit + CrossFit LITE)

  • Every 5:00 for 5 Rounds complete:
    • 20/14 Calorie Row
    • 16x 8m Shuttle Runs (CRX 20x8m)
    • 12/8 Calorie Assault Bike (CRX 15/12 Cals)

1.20.19- Sunday Schedule

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Reminder: Beginning 1/27 (next Sunday), the Schedule will be:

  • 8am Recovery Yoga with Jennifer Phillips
  • 9am CrossFit LITE
  • 10am Barbell Club
  • 11am-1pm Open Gym

Today’s Schedule

  • 8am CrossFit LITE
  • 9am Barbell Club
  • 10am-12pm Open Gym

1.19.19- Partner Saturday

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Don’t Forget! FREE COMMUNITY CLASS every Saturday at 9:30am!

Today’s Workout

  • In Teams of 3
    • 2 Rounds:
      30 Burpees Over Bar
      30 Hang Squat Cleans (95/65#)
      30 KB Swings (53/35#)
      30 Thrusters

      120/90 Cal Assault Bike

      2 Rounds:
      30 Burpees Over Bar
      30 Hang Squat Cleans (115/75#)
      30 KB Swings (53/35#)
      30 Thrusters

1.18.19- Friday

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FREE COMMUNITY CLASS EVERY SATURDAY AT 9:30am. No membership required. No commitment. Our gift to our community. Come hang!

Today’s Workout

Strength

  • 5×3 Overhead Squat (Build)

Conditioning

  • For Time (20:00 CAP)
    • 500m Row
    • 40 DB Snatches (50/35#)
    • 20 Toes to Bar
    • 500m Row
    • 30 DB OH Squats
    • 15 Toes to Bar
    • 500m Row
    • 20 DB Squat Snatches
    • 10 Toes to Bar

CrossFit LITE

  • 5 Rounds
    • 400m Row/Ski
      20 DB Snatches
      20 Abmat Situps
      :20 Arch Hold

1.17.19- Thursday

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Today’s Workout

Strength (deload week, testing CLEAN next week!)

  • 1 Power Clean + 1 Clean, every 2:00 x5 @75%
  • Then, EMOM5:
    • Clean Pull + Hang Clean Pull
      • Start at 75% and Build

Conditioning

  • 5 Rounds for time:
    • 10 Hang Power Cleans (95/65#)
    • 10 Burpees over Bar

 

CrossFit LITE

  • 4-5 Rounds
    • 10 Seated Arnold Press
      5R/5L Reverse Lunge to Step Up
      10 Ring Rows (ft elevated if possible)
      5 Floor Glute Ham Raises
      1:00 SB Hold

 

1.16.19- Wednesday

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The 2019 Belmar Beatdown date has been announced! Save the date for SATURDAY, July 20th, 2019! We will be looking for judges and volunteers in the coming weeks. 

 

Today’s Workout 

Skill:

EMOM12

  • 200m Run
  • 20’ HS walk
  • :20 L-Sit

Conditioning

AMRAP12:

  • Muscle Ups (1,2,3,4…etc.)
  • Pistols (2,4,6,8…etc.)
  • V-Ups (3,6,9,12…etc.)

CrossFit LITE

EMOM12:

  • 200m Run
  • :20 HS hold/2 Wall Walks
  • :20 L-Sit

Conditioning

AMRAP12

  • Pull-Ups/Ring Rows (1,2,3,4…etc.)
  • Push-Ups (2,4,6,8…etc.)
  • Air Squats (3,6,9.12…etc.)

1.15.19- Tuesday

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Today’s Workout

CrossFit

Strength

  • 4×15 Good Mornings
    • Superset with:
      • :10R/:10L Bar Hang
      • 50′ OH Walk

Conditioning

  • 3 Rounds for time:
    • 45 Double Unders
      15 Dual DB Push Press (10 Alt, 5 Dual) (50/35#)
      3 Deadlifts (315/205#) (CRX: 405/275#)

CrossFit LITE

  • 10 Rounds:
    • 30 Double Unders (50 Singles)
      10 Barbell Deadlifts
      10 Dual DB Push Press (5R/5L)

*Keep the weights light to ensure you can stay unbroken every round!

1.14.19- Monday

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Today’s Workout (CrossFit + CF Lite)

Conditioning

1:00 on/1:00 for 4 Rounds:

  • 12/9 Cal Row
    Max Heavy WB w/ remaining time (30/20#)
  • 12/9 Cal Assault Bike
    Max Sandbag Over Shoulder w/ remaining time (100/70#)
  • 9/7 Cal Ski
    Max Bench Press w/ remaining time (135/85#)

Score = Total Reps
Scale Calories as needed to have at least :20 remaining.