All Posts By

Emmy Simpkins

8.8.22- Monday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Front Squat 3 x 5
    • All sets should be completed at heaviest set from last week

METCON

  • 3 rounds for time:
    500m run
    10 Clean and Jerk 95/65
    10 Burpee over bar
    10 cal ski
    :60 rest

SPEAKEASYSWEAT

  • 50-40-30-20-10
    • Alt DB Snatch (50/35#)
    • Air Squats
    • Alt V-Ups
    • *400m Run After Each Round

8.4.22- Thursday

By | WOD | No Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 4×6 Push Press

METCON

  • “Jackie”
    • For Time
      • 1000m Row
      • 50 Thrusters (35/45#)
      • 30 Pull Ups

SPEAKEASYSWEAT

  • 10 Rounds:

    10 Wall Balls (20/14#)
    25 Double Unders

    Cash Out-
    100 Abmat Situps

8.3.22- Wednesday

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SPEAKEASYCROSSFIT

METCON

  • AMRAP8:
    15 Wall balls 20/14
    12 OH lunges with wall ball (6 per leg)
    9 Toes to bar

    2 min rest

    AMRAP8:
    (With a partner)
    Partner 1: 200M run
    Partner 2: Wall sit
    *Switch on 200m runs

    2 min rest

    AMRAP8:
    15 cal bike
    12 cal ski
    9 push ups

SPEAKEASYSWEAT

  • 1K Run

    Into 3 Rounds Of:
    6 Alt Devils Press (50/35#)
    12 DB Box Step Overs
    18 Pass Throughs

    1K Run

8.2.22- Tuesday

By | WOD | No Comments

SPEAKEASYCROSSFIT

STRENGTH

  • Every 2 mins x 10 rounds:
    Rounds 1-4: 3-5 Strict weighted pull ups
    Rounds 5-7: 7-10 Strict BW pull ups
    Rounds 8-10: 10-12 Kipping pullups

METCON

  • For time:
    50 Double unders
    25 DB push press (R)
    15 Burpees to target
    25 DB push press (L)
    50 Double unders

    Rx 50/35

SPEAKEASYSWEAT

  • EMOM25:
    Min 1: 2 Rope Climbs
    Min 2-3: 200m Medball Run (20/14#)
    Min 4: 10 Medball Cleans
    Min 5: Rest

8.1.22- Monday

By | WOD | No Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 5×5 Front Squat

METCON

  • EMOM16:
    Min 1: 12 cal Ski
    Min 2: 9 Dual KB front squats 53/35
    Min 3: 6 HSPU
    Min 4: 3 DL as close to final front squat weight as possible.

SPEAKEASYSWEAT

  • 8 Rounds:
    15 Heavy Russian Swings
    10 Push-Ups
    5 Strict Pull Ups
    :20 Assault Bike Sprint

    Rest :90

7.28.22- Thursday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 3 Rounds:
    • 3 Bench Press @ 80% + Max Reps at 50%

METCON

  • 10 x 200m Run
    • Odd Rounds- with MB/SB
    • Even Rounds- w/o

SPEAKEASYSWEAT

  • Every 4:00 x 6 Rounds
    100m Run
    10 Cal Row
    10 Burpees Over Rower
    100m Run

7.27.22- Wednesday

By | WOD | No Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 10 Rounds
    • 3 Back Squats @80%
      • Superset with:
        • Odd Rounds: 1:00 Front Rack SB Hold + 5 SB Over the Shoulder
        • Even Rounds: 10 Alternating Gorilla Rows AHAP

SPEAKEASYSWEAT

  • 6 Rounds:
    50 Double Unders
    25 Situps

    *Every 2:00 beginning at 0, perform 10 DB Hang Clean and Jerks.

7.26.22- Tuesday

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SPEAKEASYCROSSFIT

METCON

  • 2 Rounds for Total Reps Each Round

    5:00 Row/Ski/Bike
    4:00 Strict Pull Ups
    3:00 Toes to Bar
    2:00 Clean and Jerks (135/95#)
    1:00 Rest

SPEAKEASYSWEAT

  • 1000m Run

    15 Rounds:
    5 Strict Pullups or Ring Rows
    10 Pushups

    1000m Run