All Posts By

Emmy Simpkins

5.19.22- Thursday

By | WOD | No Comments

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

  • 5 Rep Max Push Press

Metcon

  • For Time:
    • 40-30-20-10 DB Hang Snatches (50/35#)
    • 200m Single Arm OH Carry (100m R/L)

SPEAKEASYENDURE

  • MURPH PREP
    • 4 Rounds:
      400m Run + 10 Squats + 10 Jump Squats , Rest :30
    • 3 Rounds:
      400m Run + :30 Wall Sit, Rest :20

5.18.22- Wednesday

By | WOD | No Comments

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

TEST

  • Max Effort 1 Mile Run

Metcon

  • “CINDY”
    • AMRAP20
      • 5 Pull Ups
      • 10 Push Ups
      • 15 Squats

5.17.22- Tuesday

By | WOD | No Comments

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

  • Every 1:30 x 10 rounds
    Rnds 1-4: 3 reps building
    Rnds 5-7: 2 reps building
    Rnds 8-10: 1 rep building

    **If you struggle with this movement or adding weight, keep the weight light and work on 3-5 reps each round to try and get comfortable with it.

Metcon

  • 15-12-9-6-3 Reps For Time:
    • Assault Bike Calories
    • Burpess to a Target (3-6″ above reach)

SPEAKEASYENDURE

  • Every 2:00 x 10
    15/10 Calorie Assault Bike AFAP

5.16.22- Monday

By | WOD | No Comments

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

  • 5 x 6 Front Squats

Metcon

  • AMRAP4
    • 12 Push Press (RX: 95/65#) (RX+: 115/85#)
    • 12 Abmat Sit Ups
  • Rest 1:00
  • AMRAP4
    • 9 Front Squat
    • 9 V Ups
  • Rest 1:00
  • AMRAP4
    • 6 Thrusters
    • 6 Toes to Bar

SPEAKEASYSWEAT

  • EMOM24
    1. 200m Run
    2. 100’ Sled Push
    3. 20sec Hollow Rock + 10 Rocks
    4. Rest

5.13.22- Friday the 13th!

By | WOD | No Comments

SPEAKEASYCROSSFIT

STRENGTH

  • Weighted Lunges + Paloff Press superset
    • 4 Rounds:
      • 50′ Max Weight Walking Lunge
      • 15R/L Paloff Press

METCON

  • 2 Rounds for Reps:
    2 mins: Max Effort HSPU
    1 min rest
    2 mins: Max Effort Double Unders
    1 min rest
    2 mins: Max Effort Sandbag Hold
    1 min rest

5.12.22- Thursday

By | WOD | No Comments

SPEAKEASYCROSSFIT

STRENGTH

  • Pull-Ups (10/5/5/3/3/3)

Start with a bodyweight or modified pullup variation for your set of 10. As you work through round and reps decrease, try to increase the difficulty of the movement, (add weight, decrease banded assistance, etc) ultimately finishing with a max weighted set of 3 reps or max difficulty 3 rep variation or your pull.

METCON

  • For time:
    10/20/30/40/50 Abmat situps
    10/8/6/4/2 Squat Cleans *increasing weight each round

    • 95/65
      135/95
      155/105
      185/135
      205/155

SPEAKEASYENDURE

  • MURPH PREP:
    6 x 800m Runs
    Rest 1:20 between efforts

    • Odd Rounds- No Vest
      Even Rounds- Vest

5.10.22- Tuesday

By | WOD | No Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Power Clean (3 Rep TnG)
    • 15 minutes to establish a heavy TOUCH AND GO power clean triple

METCON

  • AMRAP12:
    • 6 Cal Assault bike sprint
      3 Burpees over bar
      1 Power clean @ 70% of heavy triple
      *Power cleans will increase by 1 rep each round. They must remain touch and go for unbroken sets for as long as possible. If and when sets are broken, 3 additional burpees over bar must be completed for each break before heading back to the bike for your next round.

SPEAKEASYENDURE

  • EMOM30:
    1- 15/12 Calorie Row
    2- 15/12 Calorie Ski
    3- 15/12 Calorie Assault Bike

*Scale Calories to be completed in under :40 every round

5.9.22- Monday

By | WOD | No Comments

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • BACK SQUAT
    • Every 1:30 x 10 rounds
      Rounds 1-4 : 3 reps
      Rounds 5-7: 2 reps
      Rounds 8-10: 1 rep

METCON

  • MURPH PREP:
    • 2 Rounds:
      • 1k Run
        20 Pullups
        30 Push Ups
        40 Squats

SPEAKEASYSWEAT

  • 4 Rounds For Time:
    • 25 Burpees
      500m Row/Ski/Run
      75 Double Unders