6.5.20- Flex Friday

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Today’s PUMP

  • 5 Sets (:03 negative on all reps/lifts)
    • 8 Bench/Floor Press
      8 Bent Over Row
      8 Front Raise
      8 Curls

After Party

  • Pushup Ladder beginning at 1 and going until the last person drops!
    We will split the group into 3 teams – you must stay at the top of your pushup while other groups are working.

6.2.20- Tuesday

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We are extremely excited to announce IN PERSON classes for all of our CROSSFIT offerings. We will meet at MaClearie Park in Belmar. Please practice social distancing. No sharing equipment. We can’t wait to see you! Want to drop in? Email: info@crossfitspeakeasy.com

Today’s Workout

Strength

  • Front Squat
    • 3×10 @32×1
      • Focus on good positionings

Conditioning

  • TABATA
    • Alt DB Snatch
    • Jumping Lunges
    • V Ups
    • Burpees

6.1.20- Monday!

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We are extremely excited to announce IN PERSON classes for all of our CROSSFIT offerings. We will meet at MaClearie Park in Belmar. Please practice social distancing. No sharing equipment. Park in every other spot. We can’t wait to see you! Want to drop in? Email: info@crossfitspeakeasy.com

Today’s Workout

Strength

  • 4 Rounds
    • 8R/8L Single Leg Deadlifts
    • 8R/8L Single Arm Press
    • :40 Plank

Conditioning

  • 20-18-16…6-4-2 SDHP
  • 2-4-6…16-18-20 Push Ups
    • 15 Sit Ups After Every Set

5.29.20- Friday

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Today’s At Home Workout

FLEX FRIDAY

Compliments of THUNDRBRO

  • 8 Sets of 8 Reps w/ :3 Negative on each rep for EACH movement
    – DB Bench Press
    – Barbell Strict Press
    – DB Side Delt Raise
    – Tricep Extension

You will do all 8 sets on on movement before moving on to the next. There is a :30 rest period between every set, and between every movement. Weights should range around 40-50%

5.28.20- Thursday

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Today’s At Home Workout

Strength

  • 3 Rounds for QUALITY
    8R/8L Bent Over DB Row w/ :3 Negative
    8 Strict Pull Ups w/ :3 Negative
    16 Alternating Single Leg V Ups

Conditioning

  • 2 Rounds For Time:
    • 400m Run
      50 Squats
      25 Burpees

5.27.20- Wednesday

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Today’s At Home Workout

Conditioning

  • AMRAP20

    3 Rounds:
    75 Double Unders
    100′ Farmers Carry
    15 Deadlifts

    2 Rounds:
    75 Double Unders
    100′ Farmers Carry
    15 Toes to Bar

    In any remaining time, max distance Row/Run/Ski/Bike

5.26.20- Tuesday

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Today’s At Home Workout

Weightlifting

  • EMOM8: 1 Snatch Pull + 1 Power Snatch

Conditioning

  • 2:00 on/2:00 off x6

    Odd Rounds:
    200m Run
    Max Devil Press in Remaining time

    Even Rounds:
    20 Burpees over DB
    Max DB Lunges in Remaining time