All Posts By

Emmy Simpkins

8.10.19- Saturday

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Today’s CrossFit/SWEAT Workout

  • In teams of 3, AMRAP30
    • 50 SB cleans
      50 box jump-overs (30/24″)
      50 SB deadlifts
      50 Synchro V-Ups
      40 Calorie Assault Bike
      30 Synchro V-Ups
      30 SB deadlifts
      30 box jump-overs
      30 Calorie Assault bike

8.9.19- Event 7 + 8

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Today’s CrossFit Workout

Conditioning

Event 7 of CFSE Mock Games Week

  • 3k Row or Ski

Rest 5:00

Event 8

  • 15-10-5 Reps for Time
    • Bar Facing Burpees
    • Front Squats (135/95#)

Today’s SWEAT Workout

Strength

  • EMOM10
    • Odd- 5 Deadlifts
    • Even- :40 Wallsit

Conditioning

  • 3 Rounds for Time:
    • 800m Run
    • 200m Farmers Carry

Go Harder:

2×70#/2×53#

8.8.19- Event 5 + 6

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Today’s CrossFit Workout

Event 5 of CFSE Games Mock Week

  • 15:00 to find a 1 Rep Max Clean

Event 6 

  • 21-15-9 Reps for Time:
    • Calories Assault Bike
    • Toes to Bar

Today’s SWEAT Workout

  • 5 Rounds:
    • 5 Bench Press AHAP
    • 10 Banded Push Ups
  • 3x
    • 10 Arnold Press
    • 15 Bent over Reverse Flies
    • 20 Banded Tricep Extensions

 

8.7.19- Event 4

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Today’s CrossFit Workout

Weightlifting

  • 3×10 Z-Press

Conditioning

Event 4 of CFSE Games Mock Week

  • 3 Rounds for Time:
    • 1 Pegboard Ascent
    • 100 Double Unders
    • 10 DB Hang Split Snatch (50/35#)
    • 10 DB Hang Clean and Split Jerk

Today’s SWEAT Workout

  • For Time:
    • 75/60 Calorie Assault Bike
    • 50 KB Swings
    • 40 Wallballs
    • 30 Burpee Box Jump Overs
    • 20 Toes to Bar
    • Accumulate 1:00 in an L-Hang

8.6.19- Event 2 + 3

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Today’s CrossFit Workout

Event 2 of CFSE Games MOCK Week

  • 5:00 CAP
    • 100m Sled Push (+90#/+45#)
    • 10 Bar MU
    • 200m Sprint

Event 3 

  • 4k Run For Time (CRX Wear a Vest)

Today’s SWEAT Workout

  • For Time:
    • 3k Row/Ski
    • 3k Run

8.5.19- CF Games MOCK Week!

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With the conclusion of the 2019 CrossFit Games, in our efforts to celebrate our sport (and get a slight taste of what the athletes went through!), we will be doing a CFSE Mock Week of some of the events from this years Games.

Today’s CrossFit Workout

Weightlifting

  • E2MOM x5
    • 2 Snatches + 1 Overhead Squat

Event 1

  • 3 Rounds for time (18:00 CAP)
    • 400m Run
      3 Rope Climbs
      5 Snatches (155/105#)

Today’s SWEAT Workout

  • AMRAP20:
    • 20 DB Snatches
      20 DB Jumping Lunges
      20 DB Strict Sit Ups
      10 DB Strict Pull Ups

8.4.19- Sunday Schedule

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8am Recovery Yoga

9am + 11am SWEAT

  • EMOM25:
    • 1- 200m Run
      2- 6 Sandbag over the Shoulder
      3- 6 DB Box Step Ups + 6 Box Jump Overs
      4- Max Burpees
      5- REST

Score = Burpees

GO HARDER:
100/75# SB
50/35# DB
24/20″ Box

10am Barbell Club

12-1pm Open Gym

8.3.19- Meathead Saturday

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Today’s CrossFit/SWEAT Workout

  • In teams of 2, AMRAP12:
    • 100/75 Calorie Row for Time
      • Must switch every 20/15 Calories
    • In remaining time, both partners find a 1 Rep Max Bench Press

Rest 4:00

  • AMRAP12
    • 100 Bench Press
      • @ 50% of lightest 1 Rep Max from Above
    • In remaining time, Max Calories on the rower

8.2.19- Friday

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Today’s CrossFit Workout

Strength

  • 4 x 10 Push Press (Building)
    • Between each set, perform a :30 HS Hold

Conditioning

  • For Time:
    • 400m Run
    • 40 Wallballs (20/14#)

Rest 2:00

  • For Time:
    • 40 Wallballs
    • 400m Run

Today’s SWEAT Workout

  • 10 Rounds For Time:
    • 200m Run
    • 10 Burpees
    • 1 Rope Climb

8.1.19- August!

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Today’s CrossFit Workout

Conditioning

  • 10 Rounds, alternating rounds with a partner:
    • 20/15 Cal Assault Bike
      10 DB Deadlifts
      100′ Farmers Carry
      10 Toes to Bar

RX: 2×50#/2×35#

CRX: 2×70#/2×50#

Today’s SWEAT Workout

  • 3 Rounds:
    • 3 x 20/15 Cal Row, Rest 1:00
    • 2k Assault Bike, Rest 2:00