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Emmy Simpkins

9.20.19- Friday

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Today’s CrossFit Workout

Strength OR Skill EMOM

  • EMOM10
    • Odd: 4R/4L Standing DB Death March
    • Even: 4R/4L Bottoms Up Press

Conditioning

  • 4 Rounds
    • 400m Run
      25′ Handstand Walk
      3 Rope Climbs (15′)

Today’s SWEAT Workout

  • AMRAP 12
    • 20 Kettlebell Swings
      50 Jump Rope
      5 KB Facing Burpees
      *Add 5 burpees each round

Rest 3:00

  • AMRAP 12
    • 10 KB Facing Burpees
      50 Jump Rope
      10 Kettlebell Swings
      *Add 10 swings each round

9.19.19- Thursday

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Today’s CrossFit Workout

Conditioning

  • 2 Minutes Work, 2 Minutes Rest x 6 Rounds
    • 10/7 Cal Assault Bike
      40 Double Unders
      4 Power Snatches (135/95#)
      Max Overhead Squats w/ remaining time.

Today’s SWEAT Workout

Strength

  • Strength Supersets – 20 minutes
    • 6 Barbell Bench press
      10 DB Shoulder Press
      6 Strict Pull-ups AHAP
      10 DB Bent over rows

After Party

  • 3 sets (Baby Shark Style)
    • :20 Low Leg Hold
      :20 Scissors
      :20 In-n-Outs

9.18.19- Midweek Partner!

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Today’s CrossFit Workout

Conditioning

  • 30 Minutes, w/ a Partner:
    • Worker: Max Cal Row/Ski
    • Pacer: 500m Run
      *5 Synchro Burpees Every Switch

After Party

  • Tabata: Hollow Body Rocks

Today’s SWEAT Workout

  • Every 4:00 for 24:00
    • 1-2 Rope Climbs
      10 Sandbag Squats
      100′ Sandbag Carry
      5 Sandbag Over Shoulder

9.17.19- Tuesday

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Today’s CrossFit Workout

Weightlifting

  • Every 2:00 for 6 Rounds:
    • 2 Touch and Go Power Cleans + 4 Front Rack Lunges

Conditioning

  • 3 Rounds For Time:
    • 15 Pull Ups
    • 15 Power Cleans (115/75#)
    • 5 Chest to Bar Pull Ups
    • 5 Hang Squat Cleans

Today’s SWEAT Workout

  • 10 Rounds
    • 10 Hanging L-Raise
      10 Dual DB Box Step Up
      10 Calorie Row/Ski

Go Harder: 

  • Toes to Bar + 2×50/2×35#

9.15.19- Sunday

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Today’s Schedule

  • 8am Recovery Yoga
  • 9am SWEAT
    • 2:00 work / 1:00 rest x 10
      200m row
      50/30 Singles:Doubles
      Max DB Snatches in remaining time
  • 10am Barbell Club
  • 11-12pm Open Gym

9.13.19- Fri..yay?

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Today’s CrossFit Workout

  • 0:00-20:00
    • :30 Burpees
      :30 Rest
      :30 DB Thrusters (2×40/2×25)
      :30 Rest

Rest 5:00

  • 2 Rep Max Thruster (10:00 CAP)

Today’s SWEAT Workout

  • 5 Sets
    • 1:00 Box Jumps
      1:00 V-ups
      1:00 Push-ups
      1:00 Assault Bike
      1:00 Rest

9.12.19- Thursday

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Today’s CrossFit Workout

Strength 

  • 3×8 Pendlay Rows
    • Superset with 1:00 of Plank Up Downs. Every :10, switch from elbows to palms/palms to elbows
  • 3×5 Pendlay Rows
    • Superset with 50 Russian twists

Conditioning

  • 50-40-30-20-10 Abmat Sit Ups
  • 25-20-15-10-5 Hang Power Snatch (75/55#)

Today’s SWEAT Workout 

  • Every 4:00 for 5 Rounds:
    • 100’ HEAVY Sled Push
    • 20 Wallballs
    • :30 Wallsit

After Party

  • 3x 1:00 plank up down holds
    Alternate between elbows/palms
    every :10
    Rest 1:00 between sets

9.11.19- Never Forget

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Today, we remember those lives lost, and all the lives affected, on 9/11. May we never forget and always honor the lives lost on this tragic day.

Today’s Tribute

  • ”Jenkins”
    • AMRAP (with a Partner) in 40 minutes
      • 50 Burpees
        400 meter Run
        50 Kettlebell Swings (53/35)
        400 meter Run
        50 Pull-Ups
        400 meter Run
        50 Push-Ups
        400 meter Run

9.10.19- Tuesday

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Today’s CrossFit Workout

Conditioning/Strength 

  • EMOM10:
    • Odd: 12/9 Calorie Row (CRX 15/12)
    • Even: 8 Moderate TNG Deadlifts (60-70%)

Rest 2:00

  • EMOM10:
    • Odd: 15/12 Calorie Row (CRX 20/15)
    • Even: 3 Heavy Deadlifts (80-90%)

Today’s SWEAT Workout

  • For time
    • 1,000m row
      200m run
      *REST 2 MIN*
      750m row
      400m run
      *REST 2 MIN*
      500m row
      600m run
      *REST 2 MIN*
      250m row
      800m run