7.12.22- Tuesday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • DB Bench Drop Sets
    • 3 Rounds:
      • 8 Reps AHAP
      • Max Reps Drop Set
      • Max Reps Drop Set
      • Max Reps Drop Set

METCON

  • 21-15-9 Calorie Row/Ski
  • 9-15-21 Strict Pull Up

 

7.11.22- Monday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 6 x 8 Tempo Deadlifts @ 40%
    • Tempo= 81×1

METCON

  • For Time:
    • 20-18-16-14-12-10
      • Front Rack Lunges (95/65#)
      • Push Press
    • 200m Run

SPEAKEASYSWEAT

  • In a 4:00 Window
    • 400m Run
    • Max KB Swings
  • Rest 1:00
  • 4:00 Window
    • 400m Run
    • Max Wallballs
  • Rest 2:00, REPEAT

7.7.22- Thursday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Push Press Waves
    • Round 1:
      60% x 10
      65% x 8
      70% x 6
    • Round 2:
      65% x 10
      70% x 8
      75% x 6
    • Round 3:
      70% x 10
      75% x 8
      80% x 6

METCON

  • 21-15-9
    Thrusters (95/65#)
    Assault Bike

SPEAKEASYSWEAT

  • TABATA:
    – Assault Bike
    – Sled Push
    Rest 2:00, Repeat
  • 5x
    • 1:00 Plank
    • 1:00 Rest

7.6.22- Wednesday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Snatch Pull + Power Snatch + Snatch (every 1:30 x 7)

METCON

  • Every 2:00 until failure (20:00 CAP)
    • 6 Burpee Box Jump Overs (24/20″)
    • 6 Toes to Bar
    • 6 Hang Power Snatches (95/65#)

If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window.

This workout is scored as the total number of completed rounds and reps.

SPEAKEASYSWEAT

  • Every 3:00 x 10 Rounds
    15/12 Cal Row (10-15 cal)
    12/8 Cal Assault Bike (8-12 cal)

7.5.22- Tuesday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 5 Rep Max Back Squat
    • 95% x 5
    • 90% x 5

METCON

  • 100 Calorie Row/Ski
    • Every 2:00, starting with 0:00, perform 7 Devil Press (2×50#/2×35#)

SPEAKEASYSWEAT

  • For Time:
    10-8-6-4-2 DB Burpee Deadlift + Step Up
    20-18-16-14-12 Box Jump Overs
    400m Run after every set

7.4.22- Happy 4th of July!

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Holiday Schedule:

8 and 9:30am ONLY. Drop ins welcomed as always! Please reserve your spot in class ahead of time! Any issues, please email info@crossfitspeakeasy.com

SPEAKEASYCROSSFIT

  • Glen

    For time:
    135 pound Clean and jerk, 30 reps
    Run 1 mile
    15 foot Rope climb, 10 ascents
    Run 1 mile
    100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

 

7.3.22- Speakeasy Sunday’s

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Holiday Schedule:

Monday JULY 4th- 8 and 9:30am Classes only. Drop ins are always welcome! Please reserve your spot in either class ahead of time! Thank you for your understanding

SPEAKEASYWEIGHTLIFTING

  • Tall Clean 5 x 3

Keep sets to manageable weight and focus on speed and balanced catches on these sets. Build in small increments across clean sets.

  • Every 2:30 x 6 rounds
    3 Hang Power Cleans
    3 Push Jerks

Build across technically sound sets

SPEAKEASYSWEAT

  • For Time:
    • 30 Calorie Assault Bike Sprint
      200m Walking Lunge
      20 Calorie Assault Bike Sprint
      400m Farmers Carry
      10 Calorie Assault Bike Sprint

7.2.22- Partner Saturday

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Holiday Schedule:

Monday JULY 4th- 8 and 9:30am Classes only. Drop ins are always welcome! Please reserve your spot in either class ahead of time! Thank you for your understanding

SPEAKEASYCROSSFIT

  • 20 Minutes, ascending ladder:
    • Squat Cleans (135/95#)
      Burpees Over Bar (lateral)
      Wall Walks

2, 4, 6, 8, 10, etc…
Partners split reps w/ one person working at a time.

7.1.22- Friday

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Holiday Schedule:

Monday JULY 4th- 8 and 9:30am Classes only. Drop ins are always welcome! Please reserve your spot in either class ahead of time! Thank you for your understanding

SPEAKEASYCROSSFIT

METCON

  • 5 Rounds
    • 10 Dual DB Deadlifts (2×50/2×35#)
      10 Single DB Step Ups (24/20″)
      20 Strict Situps (ft anchored under DBs)

SPEAKEASYSWEAT

  • For Time:
    • 500m Run
      50 Alt DB Snatches
      500m Run
      50 Burpees
      500m Run
      50 Alt Devil Press
      500m Run

6.30.33- Thursday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 12:00 minutes to build to a heavy complex of:
    • 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

METCON

  • AMRAP12
    12/9 HR Pushups
    6 Chest to Bar Pullups
    3 Power Snatches (135/95#)

SPEAKEASYSWEAT

  • Every 3:00 x 10
    • Run 400m
      Max Squats in remaining time