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Emmy Simpkins

1.12.22- Open Workout Wednesdays!

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Today’s CrossFit Workout 

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
@7:00, Take 8:00 to Establish a Heavy Clean
Today’s SWEAT Workout 
30 Minutes:
5k Assault Bike

then AMRAP:
10 Kettlebell Swings
10 Dual DB Push Presses
10 Dual DB Reverse Lunges (Front Rack)
20sec  Hollow Hold

1.11.22- Tuesday

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Today’s Workout 

Strength

Weighted Pull-ups (3 Rep Max)

Drop Sets:
2 Max Effort Strict Pull Ups @90% of 3 Rep Max

Rest 1:00 Between Sets

Metcon
27-21-15
DB Squats (2×40/2×25#)
Box Jump Overs (24/20″)
Rest 2:00

21-15-9
DB Push Press
Burpees
Rest 2:00

15-9-3
DB Thruster
Burpee Box Jump Overs

20:00 CAP

1.10.22- Monday!

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Today’s CrossFit Workout 

Conditioning 

:45 Work/:15 Rest x 5
– Double Unders
– Kettlebell Swings
– Abmat Sit ups
– KB Step Ups (50/35#) (24/20″)
*Rest 1:15 Between Rounds

Today’s SWEAT Workout
Rowling!

10 Frames:
150m Row/Ski SPRINT
10 Wall Balls
15 Situps
*Rest as needed between rounds to keep intensity up on Row/Ski

After your 10th Frame; add up all meters over/under 150 from rounds 1-10, then convert them to burpees. Enjoy.

1.8.22- Saturday!

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Today’s Workout 

  • In honor of the Green Beret Charity Event this weekend:

    In teams of 3, AMRAP15:
    40 Calorie Assault Bike
    40 Toes to Bar
    40 Alt DB Snatch (50/35#)
    30 Calorie Assault Bike
    30 Chest to Bar/Chin over Bar Pull ups
    30 Alt DB Snatch
    20 Calorie Assault Bike
    20 Bar Muscle Ups

  • One athlete must be hanging from the pull up bar while the other is holding a sandbag in the front rack position
  • @15:00, AMRAP3:
    Sandbag Over the Shoulder

1.6.21- Thursday

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Today’s Workout 

Conditioning

  • Every 1:30 x 8
    2 Power Cleans (Building)
    Max Calorie Row/Ski
    Rest :30 after each round
Rest 3:00
  • Every 1:30 x 6
    3 Front Squats (From the Floor at final Power Clean Weight)
    Max Push Ups
    Rest :30 after each round

1.5.22- Open Workout Wednesday!

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For the remaining weeks leading up to the 2022 CrossFit Open, we will be repeating Open Workouts from previous years on Wednesday’s!

Today’s Workout 

  • CrossFit Games Open 17.5 (Time)
    10 rounds for time of:
    9 thrusters 95# / 65#
    35 double-unders

    *40 minute time cap

1.4.22- Tuesday

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Today’s Workout 

Conditioning

  • For Time:
    • 21-15-9
      • Deadlift (225/155#)
      • Burpee Over Bar
    • 5-3-1
      • Rope Climb

After Party PUMP

  • 3 Rounds:
    10 OH Tricep Extensions + 20 Banded Tricep Push Downs
    1:00 Max Barbell Curls
    10 Dual KB OH Straight Leg Sit Ups (use plate for scaling)

1.3.22- Monday

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Today’s Workout 

Weightlifting 

  • EMOM8: 1 Snatch + 1 Overhead Squat

Conditioning 

  • 2:00 on/ 2:00 off x 4 Rounds
    • 12/9 Calorie Assault Bike
    • 8 DB Step Ups (50/35#) (24/20”)
    • Max Alternating DB Hang Snatch

1.1.2022- Happy New Year!

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From all of us at Speakeasy, we wish you a HAPPY and HEALTHY New Year. Let’s kick off with an 8am Speakeasy SPLASH (Polar Plunge) at 8am on the 8th Ave Beach in Belmar! Then join us for the first workout(s) of the year at 9:30 and 11am!

Today’s Workout 

  • For Time w/ a Partner:

    2 Rounds:
    150 Wallballs (20/14#)
    30 Clean and Jerks (135/95#)
    30 Snatches

    into

    5 Rounds EACH (you go/I go)
    5 Pull Ups
    10 Push Ups
    15 Squats