Ten to Win

WOD:   7/08/18



Teams of 2:

10 minute AMRAP of:
200m Sprint

10 minute AMRAP of:
100m Farmers Carry, 50/35-lbs.

10 minute AMRAP of:
Row for calories

 

 

 

Derek Eason
Tabata Saturday!

WOD:   7/07/18


"Tabata This!"
Tabata Jumping Lunge
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Squat


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

 

 

 

 

Derek Eason
Lifting and more!

WOD:   7/06/18


 

Shoulder Press 5-5-5-5-5 reps

Push Press 3-3-3-3-3 reps
 

Complete as many rounds as possible in 10 minutes of:
200-m row
50 double-unders

 

 

 

 

Derek Eason
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