Fifteens

WOD:   7/05/18



15 minute AMRAP of:

15 Kettlebell Swings, 53/35-lbs.

15 Burpees over the Kettlebell

15 Toes to Bar

 

 


 

 

 

 

 

Derek Eason
Moon

Announcement:

Wednesday July 4th there will only be class at 10am

All other classes are cancelled.

 

 

WOD:   7/03/18



"Moon"
Seven rounds for time of:
40/30 pound dumbbell Hang split snatch, 10 reps Right arm
Rope Climb, 1 ascent
40/30 pound dumbbell Hang split snatch, 10 reps Left arm
Rope Climb, 1 ascent


Alternate feet in the split snatch sets.

 

 

 

 

Derek Eason
Nutts

Announcement:

Wednesday July 4th there will only be class at 10am

All other classes are cancelled.

 

WOD:   7/02/18
 

"Nutts"
For time:
10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps, high
50 Pull-ups
100 Wallball shots, 20/14-lbs.
200 Double-unders
Run 400 meters with a 45/35lb plate

 

 

 

 

Derek Eason
Hero Sunday

WOD:   7/01/18

 


Abbate
For time:
Run 1 mile
155/105-lb. clean and jerks, 21 reps
Run 800 meters
155/105-lb. clean and jerks, 21 reps
Run 1 mile

 

 

 

 

Derek Eason
Saturday Fight Club

WOD:   6/30/18


 

“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Row/Bike/Ski Calories
1 Minute Rest

 

 

 

Derek Eason
Choose then Carry

WOD:   6/29/18


Choose Between:

Deadlift 3-3-3-3-3 reps
*All sets at 80-90%

Or

Perform 5 cycles of the following complex:
5 Power Cleans
5 Front Squats
5 Push Jerks
 

 

Then, 


Amrap 10 minutes of:
100 ft. Farmer's Carry
5 Burpees

Men: two 50-lb. Dumbbells
Women: two 35-lb. Dumbbells

 

 

 

Derek Eason
Intervals

WOD:   6/28/18

 

4 Intervals, each for time of:
400m Sprint
20 DB Hang Power Cleans, 50/35-lbs.
20 DB Push Press, 50/35-lbs.
 

*Rest as needed between sets.

 

 

 

Derek Eason
Weightlifting Clinic

WOD:   6/27/18

 

10 minutes to work up to a Heavy:
Power Snatch + 5 Overhead Squats

 

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats, 115/75-lbs.

 

 

 

 

IRON BEAVER WEIGHTLIFTING CLINIC

 

This will be a 2 hours clinic hour that will cover the snatch, clean and jerk along with coaching cues and techniques that help improve and solidify the participants abilities to understand and be successful at the movements.

This clinic we be especially helpful for those who want to supplement their current fitness regiments with some additional hands on coaching for the Olympic lifts.

The clinic will start at 5:30pm. 

*minimum of 5 participants*

 

 

 

Derek Eason