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6.30.20- Tuesday at Speakeasy

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Hey everyone! Just wanted to welcome everyone back to our Speakeasy Facility. Although we are not allowed to use the inside of our facility, we have created a massive outdoor workout area! Drop-ins, free trials, friends and family are all welcome to come workout, but MUST sign in ahead of time! If you have any questions or concerns on how we will be operating, please email: info@crossfitspeakeasy.com 

Thank you! We look forward to getting fit with you all.

Conditioning

  • For Time:
    • 1k Run
      50/40 Cal Machine
      250 Double Unders
      50/40 Cal Machine
      1k Run

1.2.19- Thursday

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Today’s Workout (CrossFit + SWEAT)

  • 4 Rounds EACH for reps
    • 2 Minutes of Rowing (Calories)
      2 Minutes of Squats
      2 Minutes of Push Ups
      3 Minutes to run 400m

After the run, rest for the remainder of the 3 minutes before beginning the next round. Put 400m times in the comments.

CRX: Wear a weighted vest

5.16.19- Thursday

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Today’s Workout

Strength

  • Weighted Strict Pull Up
    • 5-3-3-3-1-1-1-1-1

Conditioning

  • 15/12 Calorie Assault Bike
  • 21-15-9-6-3 Thrusters

Round 1: 75/55#

Round 2: 95/65#

Round 3: 115/75#

Round 4: 135/95#

Round 5: 155/105#

Today’s SWEAT Workout

  • 5x
    • 10 Goblet Squats AHAP
    • 100′ Sled Pull AHAP
    • :30 Wall Sit

5.10.19- Friday

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Today’s CrossFit Workout

Conditioning

  • 2 Rounds For Time (Time Cap= 35:00):
    • 30 Calories AAB
      20 Wallballs (20/14#)
      10 Ring Muscle Ups
      20 Strict Handstand Push Ups
      30 Burpees

Today’s SWEAT Workout

Conditioning

  • AMRAP15:
    • 12/9 Calorie AAB
      19 Wallballs

Go Harder
20/14# WB

After Party

  • 5x
    • 1:00 Plank
    • 1:00 Rest

4.16.19- Tuesday

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Today’s CrossFit Workout

Strength

  • EMOM10
    • 2 Front Squats (building)

Conditioning

  • AMRAP15
    • 500m Run
      20 Front Squats, increasing weight

      • 75/55#
        95/65#
        115/75#
        135/85#
        155/95#
        185/125#

Today’s CrossFit LITE Workout

  • 4 Rounds
    • 500m Run
      25 Pushups
      25 Air Squats
      8R/8L 1-Arm Rows