Overhead

Join the Team!

**1. SIGN UP!**
Go to https://open.crossfit.com/ to sign up!
**2. SHOW UP!**
The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday
**3. LOG YOUR SCORES!**
Be a part of the Worldwide CrossFit Community by logging your scores online

3/1/21

WOD

Every 2:00 for 6 sets:
Shoulder to Overhead, 3 reps

For time:
1000m Machine
50 Push Press, 65/45-lbs.
1000m Machine

Train At Home

Warm up:
3 Rounds:
200m Run
10 Push-ups
200m Run
10 Push presses

WOD:
For time:
1000m Run
50 DB Push Press
1000m Run
50 DB Push Press
1000m Run

Cash out:
Tabata Plank
Tabata Double-unders

Derek EasonFebruary 28, 2021

Get your CrossFit Train Apparel today!

Follow the link on our website or CLICK HERE to check it out!

Derek EasonFebruary 27, 2021

“Abbate”

The CrossFit Open

**1. SIGN UP!**
Go to https://open.crossfit.com/ to sign up!
**2. SHOW UP!**
The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday
**3. LOG YOUR SCORES!**
Be a part of the Worldwide CrossFit Community by logging your scores online

2/27/21

WOD

“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

Train At Home

Warm up:
3 Rounds:
200m Run
12 Air Squats
12 DB Hang power cleans
12 DB Push presses

WOD:
For time:
Run 1 mile
42 DB Clean and Jerks
Run 800 meters
42 DB Clean and Jerks
Run 1 mile

Cool down:
Accumulate 50 V-ups
Accumulate 3 Minutes of Plank

Follow the link on our website or CLICK HERE to check it out!

Derek EasonFebruary 26, 2021

Climbs

2/26/21

WOD

With a partner
30 minute AMRAP of:
10 Calories
10 Pull-ups
10 Calories
1 Rope Climb

*you do a round, they do a round

Train At Home

Warm up:
400m Run
3 Rounds:
5 Push-ups
10 Sit-ups
20 Air squats

WOD:
30 minute AMRAP of:
200m Run
10 Push-ups
200m Run
20 Sit-ups
Rest 1 Minute

Cool down:
3 Sets:
:30 pec stretch, each arm
:60 cobra stretch
:30 Hip-flexor stretch, each leg

Derek EasonFebruary 25, 2021

To the Max

2/25/21

WOD

27 minute EMOTM
1: Deadlift, 5 reps
2: Max Handstand Push-ups
3: Rest

Train At Home

Warm up:
2 Sets:
200m Run
10 Push ups
200m Run
10 Air squats
200m Run
10 DB Hang Cleans

WOD:
27 minute EMOTM
1: 10 Single DB squat cleans
2: Max Pike Handstand Push-ups
3: Rest

Cash out:
Run 1 Mile

Derek EasonFebruary 24, 2021

Power Snatch

2/24/21

WOD

EMOTM for 10 minutes:
Power Snatch, 1-3 reps

“Open Workout 11.1”
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55lbs.)

Train At Home

Warm up:
3 Rounds:
60 Single-unders
10 DB Deadlifts
10 DB Push Presses

WOD:
Part A:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Single Dumbbell Power snatches

Rest 10 Minutes

Part B:
Perform the Rounds + Reps you did on Part A, for Time.

Cool down:
4 sets:
10 reps of DB OH Squat, each arm
:30 calf stretch, each leg

Derek EasonFebruary 23, 2021

11.5 with a Partner

2/23/21

WOD

“Open Workout 11.5” with a Partner:
Complete as many rounds and reps as possible in 30 minutes of:
5 Power cleans (145lbs / 100lbs.)
10 Toes to bar
15 Wall balls (20lbs / 14lbs.)

*you do a round, I do a round

Train At Home

Warm up:
15-12-9-6 reps of:
DB Front Squat
DB Push Press
Sit-ups

WOD:
20 Minute AMRAP of:
15 Single Dumbbell Power cleans
10 Toes-to-target
5 Single Dumbbell Thrusters

Cool down:
Dumbbell Bent Over Row, 5 sets of 10-20 reps, each arm
*between each set, max L-sit hold

Derek EasonFebruary 22, 2021

Speak of the Devil

2/22/21

WOD

EMOTM for 12 minutes:
Front Squat, 3 reps

12 minute AMRAP of:
250m Machine
15 Single arm Devil’s Press, 50/35-lbs

Train At Home

Warm up:
3 Rounds:
200m Run
15 Air squats
10 Burpee DB Deadlifts
6 DB snatches

WOD:
24 minute AMRAP of:
400m Run
30 Goblet Squats
15 Single arm Devil’s Press, 50/35-lbs

Cool down:
3 Rounds:
:60 pec stretch, each arm
:60 hip-quad-wall stretch, each leg

Derek EasonFebruary 21, 2021

This is Why

WHY? So we can COME TOGETHER, WORKOUT TOGETHER, TRAIN TOGETHER with a common goal of DOING OUR BEST. The Open is our chance to show ourselves WHY we grind through grueling workouts day in and day out and WHY we enjoy the common experience of suffering through killer WODs!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

For more information go to https://open.crossfit.com/

2/21/21

WOD

Rest Day

Derek EasonFebruary 20, 2021

“Hammer”

Let’s do this!

**1. SIGN UP!**
Go to https://open.crossfit.com/ to sign up!
**2. SHOW UP!**
The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday
**3. LOG YOUR SCORES!**
Be a part of the Worldwide CrossFit Community by logging your scores online

2/20/21

WOD

“Hammer” with a partner
Ten rounds for time, of:
Power clean, 5 reps
Front squat, 10 reps
Jerk, 5 reps
20 Pull-ups

*135/95-lbs.
*You do a round, your partner does a round.

Train At Home

Warm up:
3 Rounds:
:60 single-unders
4 DB power cleans, each arm
8 Squats
4 DB Push Presses, each arm

WOD:
Ten rounds for time, of:
5 DB power cleans, each arm
10 DB front squats
5 DB Push Jerks, each arm
50 Double-unders

Cool down:
Alternating Tabata
Odd: Hollow hold
Even: Arch hold

Derek EasonFebruary 19, 2021

3/1/21

WOD

Train At Home

2/27/21

WOD

Train At Home

2/26/21

WOD

Train At Home

2/25/21

WOD

Train At Home

2/24/21

WOD

Train At Home

2/23/21

WOD

Train At Home

2/22/21

WOD

Train At Home

1. SIGN UP!

2. SHOW UP!

3. LOG YOUR SCORES!

2/21/21

WOD

2/20/21

WOD

Train At Home

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