All Posts By

Emmy Simpkins

3.4.19- Monday

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Today’s Workout *Schedule is tentative due to weather! Please check Wodify with schedule updates.

Strength

  • Every 3:00 x5
    • 10 Back Squats @60%
      • On final minute, perform MAX REPS in 1:00

Conditioning

  • “Repeater”
    • Every 3:00 x5
      • 30 Double Unders
      • 20 Wallballs (20/14#) (CRX 30 Reps)
      • 30 Double Unders

CrossFit LITE

  • Every 3:00 x6
    • 10 Wallballs
    • 20 Russian Swings
    • 40 Double Unders

After Party

3 Rounds:

  • 20 Russian Twists
  • :20 Arch Hold

3.1.19- 19.2 TONIGHT!

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Reminder that we will be doing Friday Night Lights TONIGHT for 19.2 from 6:30-9pm.

Today’s Workout

Strength

  • Front Squat
    • 10 Rep Max

Conditioning

  • AMRAP4:
    • 40 Double Unders
    • 12 Squat Cleans (95/65#)
  • Rest 1:00
  • AMRAP3:
    • 30 Double Unders
    • 8 Squat Cleans (135/95#)
  • Rest 1:00
  • AMRAP2:
    • 20 Double Unders
    • 4 Squat Cleans (155/105#)
  • Rest 1:00
  • AMRAP1:
    • MAX Reps Squat Cleans (185/125#)

CrossFit LITE

  • 25 Minutes:
    • 20 Russian KB Swings
      15 Pushups
      10R/10L 1-Arm Rows
      5R/5L Turkish Getups

2.28.19- Thursday

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Today’s Workout (CrossFit and CF LITE)

Strength

  • Build to a heavy Heaving Snatch Balance

Conditioning

  • EMOM24:
    • 1- 100′ Sled Push
    • 2- 20 Wallballs (20/14#) (SX= 15 Reps)
    • 3- 1:00 Plank
    • 4- Rest

 

2.27.19- Wednesday

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Today’s Workout

Conditioning

  • AMRAP 20
    • 40 Deadlifts (155/105#)
      40 Pull-ups

      20 Hang Power Clean
      20 Burpees Over Bar

      10 Shoulder To Overhead
      10 Ring Muscle-Ups

SX: 135/95#

CRX: 185/135#

CrossFit LITE

  • AMRAP 20
    • 40 Dual DB Deadlifts
      40 Jumping Pull-ups

      20 Dual DB Hang Power Clean
      20 Burpees

      10 Dual DB Push Presses
      10 Ring Dips

2.25.19- Tuesday

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Today’s Workout

Weightlifting

  • EMOM7: 1 Power Snatch @75%
  • EMOM3: 3 Clean Pulls @100%

Conditioning

  • “Randy”
    • 75 Power Snatches (75/55#) For Time

CrossFit LITE

  • 5 Rounds
    • 10 Bench Press
      20 Situps
      30 Air Squats
      :40 Jump Rope

2.23.19- Saturday

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Today’s Workout

Strength

  • Every 3:00 x5
    • 10 Strict Press @ 50% of 1RM
      • Max Reps on Final Set

Conditioning

  • AMRAP20:
    • Partner 1: 400m Run
    • Partner 2: AMRAP
      • 21 KB Swings (53/35#)
      • 12 Pull Ups

After Party

  • 2:00R/L Twisted Cross Stretch
  • 1:00R/L Pigeon Stretch

2.21.19- Thursday

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Today’s Workout

Strength

  • 10 Sets of 1 Snatch Balance + 1 OHS @ 60-75% of 1RM

Conditioning

  • Tabata:
    • Double Unders
    • Abmat Sit Ups
    • Strict Pull Ups
    • DB Snatches (50/35#)

CrossFit LITE

  • Tabata:
    • Ski/Row
    • Push Up
    • Plate Push
    • Ring Rows
    • Hollow Rocks

2.20.19- Pump Hump Day

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Today’s Workout (CrossFit + CF LITE)

  • AMRAP2, 2:00 Rest for 6 Rounds:
    • 5 Bench Press (185/115#) (CRX 225/1325#)
    • 15 Wallballs (20/14#) (CRX 30/20#)
    • Max Calorie Assault Bike in remaining time