10.19.22- Wednesday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Bench Press for load:
    #1: 5 reps
    #2: 5 reps
    #3: 5 reps
    #4: 5 reps
    #5: 5 reps

METCON

  • From 0:00-2:00 (2 minutes)
    Run 400 m
    Max Shoulder to OH

    Rest 1 minute

    From 3:00-6:00 (3 minutes)
    Run 600 m
    Max Shoulder to OH

    Rest 2 minutes

    From 8:00-12:00 (4 minutes)
    Run 800 m
    Max Shoulder to OH

    Pick a load that is heavy, but not your max. You should be able to complete multiple reps per round.

    Post load and number of reps completed each round to comments.

SPEAKEASYSWEAT

  • In a 4 minute window complete:
    500m Row
    15/10 Push Ups
    Max DB Step Ups in remaining time
    Rest 1:00

    In a 4 minute window complete:
    500m Row
    15/10 Push Ups
    Max Sit Ups in remaining time
    Rest 1:00

    Repeat

10.18.22- Tuesday

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SPEAKEASYCROSSFIT

  • 2 Rounds for Total Reps:
    5:00 Row/Ski for Calories
    4:00 AMRAP:
    – 3 Wall Walks
    – 6 DB Thrusters (2×50#/2×35#)
    3:00 Weighted Sit Ups (50/35#)
    2:00 DB Box Step Ups (1 DB)
    1:00 Rest

SPEAKEASYSWEAT

  • 1000m Run
    50 Alt DB Clean & Jerks
    1000m Run
    50 Alt DB Snatches
    1000m Run

10.17.22- Monday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Front Rack Lunges for load every 2:30:
    #1: 6 reps
    #2: 6 reps
    #3: 6 reps
    #4: 6 reps
    #5: 6 reps
    #6: 6 reps

METCON

  • 100 Burpees over Bar
    *Every 2:00, starting with 0:00, perform 6 Deadlifts (225/155#) + 4 Strict Pull Ups

    16 min time cap (8 x 2:00 intervals)

SPEAKEASYSWEAT

  • Tabata!
    :20 on, :10 off x 8 rounds

    Russian Swings
    Dual DB Strict Press
    Ring Rows
    Air Squats
    Hollow Rocks

10.14.22- Friday

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SPEAKEASYCROSSFIT

METCON (For total time + total load)

  • 14 Sets:
    Odd Rounds: 2 Power Cleans (building) + :8 Assault Bike SPRINT
    Even Rounds: 6 Sprinter Step Ups + :8 Assault Bike Sprint

    Rest 1:30 between EVERY round

10.13.22- Thursday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Back Squat for load:
    #1: 5 reps
    #2: 5 reps
    #3: 5 reps

Build to a 5RM, then perform 2 drop sets at 95% and 90%. Following your last drop set, rest exactly 2:00 and perform MAX REPS at 75% of 5RM (Cap= 15 reps)

METCON

  • 2:00 on/2:00 off x 4
    20/15 Calorie Row
    10 Box Jump Overs
    Max Calorie Ski in remaining time

SPEAKEASYSWEAT

  • AMRAP28
    20/15 Cal Ass Bike
    40 Alt DB Hang Snatch
    20 Abmat Sit-Ups

10.12.22- Wednesday

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SPEAKEASYCROSSFIT

  • Run a 5k AFAP

AFTERPARTY

  • 100 Alternating DB Curls

    *Every break, perform 20 banded Tricep pushdowns + 8R/L Croc Rows AHAP

SPEAKEASYSWEAT

  • 10 RFT

    20 HEAVY Russian KB Swings
    10 Hand Release Push Ups
    2 Rope Climbs

    If your kettlebell doesn’t feel heavy, grab a heavier one OR add 10 reps to each round

    27 min cap

10.11.22- Tuesday

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SPEAKEASYCROSSFIT

STRENGTH

  • 4 Sets:
    6 Tempo Chin Ups @42×2 (add weight if able)
    1:00 Dual KB Front Rack March

METCON

  • AMRAP6:
    30 Double Unders
    6 DB Clean and Jerk R (50/35#)
    6 DB Clean and Jerk L
    6 Burpees Over DB

    Rest 2 :00

    AMRAP6:
    6 Single Arm Devil Press
    6 Pull Ups
    6 Toes to Bar
    18 Squats

SPEAKEASYSWEAT

  • 500m Run
    100 Double Unders
    50 Wall Balls
    1k Run
    50 Wall Balls
    100 Double Unders
    500m Run

10.10.22- Monday

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SPEAKEASYCROSSFIT

STRENGTH

  • Back Rack Lunges for load:
    #1: 4 reps
    #2: 4 reps
    #3: 4 reps
    #4: 4 reps

    • Perform all 4 sets at heaviest weight of 6 from last week.
    • Athletes must step FORWARD into lunge

METCON

  • “Diane”
    • 21-15-9 reps for time of:
      • Deadlift 225/155#
      • HSPU

SPEAKEASYSWEAT

  • 0:00-9:00
    1k Ski
    200m Dual KB Farmers Carry
    Max burpees in remaining time

    11:00-20:00
    Repeat

    22:00-26:00
    850/650m Ski

    If you don’t complete the ski,
    27:00-30:00
    MAX BURPEES TO A TARGET

10.8.22- Saturday

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SPEAKEASYCROSSFIT

  • In teams of 3, complete for time:

    Pace Setter = 1:00 Plate Pinch (F: 15lb RX/25lb CRX) (M: 25lb RX/35lb CRX)
    Partner 2/3 = 150/120 Calorie Ski

    INTO

    Pace Setter = 15/12 Calorie Assault Bike
    Partner 2/3 = 100 Thrusters (95/65#)

10.7.22- Friday

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SPEAKEASYCROSSFIT

STRENGTH

  • 5 sets
    • 4 Weighted Strict Pull Ups
    • 100m Odd Object Carry

METCON

  • Every 3:00 x 5
    200m Run
    1:00 Dual KB Overhead Hold (2×53#/2×35#)
    Max Sandbag Over Shoulder