Saturday Teams!

WOD: 02/08/20


Teams of 4

40 minute AMRAP of:
1: Max Cal Row
2: Plank
3: 40 Kettlebell Swings, 53/35-lbs.
4: Hollow Hold

*Switch after 40 KBS.
*Score is Cal Row.

Derek Eason
One Rep Max Deadlift!!!!!

WOD: 02/07/20

Establish a 1RM Deadlift

20 minutes of Gymnastics Practice

Endurance Club (5:30pm Only)

24 Minute AMRAP of:
3 Handstand Push-ups
6 Toes-to-bar
12 DB Power Cleans (1 DB, heavy)

*Every 3 minutes 15 cal on a machine

Derek Eason
Elizabeth

WOD: 02/05/20



“Elizabeth”
21-15-9 reps for time of:
Squat Clean, 135/95-lbs.
Ring Dips

Derek Eason
Do you know your Coaches!?

Reminder:

Barbell Club at 5:30pm Tuesday!

WOD: 02/04/20

Establish a 1RM Strict Press

 

10 minute AMRAP of:
10 Pull-ups
10 Push Press, 95/65-lbs.
10 Burpee over the bar



Have you seen our new Coaches profiles page on the website!?

Click on the Coaches tab or follow this link to learn a bit about all your favorite coaches!
http://crossfittrain97333.com/new-page





Derek Eason
Barbell Club Tuesdays at 5:30pm

If you would like to spend some extra time on Olympic Weightlifting then Barbell Club is the class for you!

We work on Technique, Efficiency, and Strength each hour long class.

WOD: 02/03/20

For time:
1000m Run
50 Wall-balls, 20/14-lbs.
800m Run
40 Wall-balls
600m Run
30 Wall-balls
400m Run
20 Wall-balls
200m Run
10 Wall-balls

Derek Eason
Sunday Funday

WOD: 02/02/20

“Nicole meets Diane”

20 minute AMRAP of:
Run 400m
15 Deadlifts, 225/155-lbs.
Max Handstand Push-ups

Derek Eason
The Chief

WOD: 02/01/20

“The Chief”

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

*Rest 1 minute

Repeat for a total of 5 cycles.

Derek Eason
CrossFit Kids!

Follow this link to read more about our CrossFit Kids Program!

http://crossfittrain97333.com/crossfit-kids

WOD: 01/31/20

10 minutes: Work up to a heavy Clean and Jerk

For time:
30 Bar Muscle-ups

*10 minute time Cap

Endurance Club (5:30pm only)

For time with a partner:
100 Double-unders
80 Kettlebell Swings, 53/35-lbs.
60 Calorie Row
40 Burpees
20 Toes to Bar

80 Kettlebell Swings, 53/35-lbs.
60 Calorie Row
40 Burpees
20 Toes to Bar

60 Calorie Row
40 Burpees
20 Toes to Bar

40 Burpees
20 Toes to Bar

*Share reps as needed.

*30 minute Time Cap


Derek Eason
Barbell Club was a Hit!!!

Barbell Club had a Blast!

Will we see you next week!?


WOD: 01/30/20

10 minute AMRAP of:
20 Calories
15 Wall-balls, 30/20-lbs.

 

Rest 5 minutes

10 minute AMRAP of:
200m Run
15 Med-ball Cleans, 30/20-lbs.

Derek Eason