Emmy Simpkins

Today’s Schedule

• 8am CrossFit LITE
• 9am Barbell Club
• 10-12pm Open Gym

Today’s Workout

In teams of 2, complete the following alternating rounds:

AMRAP8:

• 10 Push ups
• 5 Deadlifts (225/155#)

Rest 2:00

AMRAP8:

• 10 Wallballs (20/14#)
• 5 Chest to Bar Pull Ups

Rest 2:00

AMRAP8:

• 10/7 Calorie Assault Bike
• 5 Burpee Box Jump Overs (24/20”)

Today’s Workout

Strength

• 7×2 Front Squat @90-100% of Clean

Conditioning

• 4 Rounds:
  • 250m Row/Ski
    50′ Sled Push
    -Rest :90 between rounds

Score = Total Time, including rest. Post sled weights to comments.

CrossFit LITE

• With a partner, complete:
  • 200 Wall Balls
    100 MB Russian Twists
    50 MB Pushups
• 4 Rounds:
  • 250m Row
    50′ Sled Push
    – Rest :90 between rounds

Today’s Workout

Skill

• Rope Climb/Double Unders

Conditioning

• 50-40-30-20-10
  • Double Unders
    Air Squats
    Situps
    Rope Climbs (5-4-3-2-1) (CF LITE= 2 rope climbs/15 ring rows after every round)

Today’s Workout

• In 24 Minutes:
  • 800m Run
    21 Overhead Squats (95/65#)
    21 Burpees Over Bar
    400m Run
    15 Overhead Squats
    15 Burpees Over Bar
    200m Run
    9 Overhead Squats
    9 Burpees Over Bar

    w/ remaining time, find 1RM Snatch

CrossFit LITE

• For Time:
  • 800m Run
    21 Dual DB Squats
    21 Burpees Over DB
    400m Run
    15 Dual DB Squats
    15 Burpees Over DB
    200m Run
    9 Dual DB Squats
    9 Burpees Over DB
• 1:00 on, 1:00 off x 3
  Weighted Plank

Please take a moment to congratulate our fearless leader, Rob, and his soon to be WIFE on their wedding day! We are so happy for you all and wish you nothing but the best in all your years to come! We look forward to celebrating with you.

Today’s Workout- All Classes

• In teams of 3 complete:
  • 210 KB Swings (53/35#)
    • Every time you switch- 5 Synchro V-Ups
  • 150 Calories Assault Bike
    • Every time you switch- 10 Synchro Jumping Lunges
  • 150 Bench Press
    • Every time you switch- 5 Synchro Hand Release Push Ups

Today’s Workout (CrossFit + CF Lite)

• Every 10:00 x 3 Rounds:
  • CRX:
    1k Row
    1k Run (Klein’s)

    RX:
    800m Row
    800m Run

    SX:
    500m Row
    500m Run

Today’s Workout

• 3:00 On, 3:00 Off x 5 Rounds
  • 20/15 Cal Assault Bike
    5/3 Ring Muscle Ups
    Max Squat Snatches w/ remaining time (135/95#)

CrossFit LITE

• 3:00 On, 3:00 Off x 5 Rounds
  • 15/12 Cal Assault Bike
    10 Jumping Pullups
    10 Ring Dips
    Max KB Swings in remaining time

Today’s Schedule:

• 8am + 9:30am
• Open Gym 10:30-12:30pm

Today’s Workout

• With a partner, complete:
  • 25 Synchro Burpees
    50 Toes To Bar
    75 Wall Balls (20/14#)
    100 Cal Row/Ski
    75 Wall Balls
    50 Toes To Bar
    25 Synchro Burpees