AMRAP

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

3/4/21

WOD

With a Partner
30 minute AMRAP of:
20 Toes-to-Bar
30 Kettlebell Swings
300m Run

*you go, I go

Train At Home

Warm up:
2 rounds:
300m Run
15 Sit-ups
10 Russian swings
5 Burpees

WOD:
20 minute AMRAP of:
20 Toes-to-target
30 Kettlebell Swings
300m Run

Cool down:
3 sets:
200m farmer’s carry
:60 cobra stretch
:60 scorpion stretch

Derek EasonMarch 3, 2021

15.4

3/3/21

WOD

EMOTM for 10 minutes:
High Hang Clean + Hang Clean + Clean

“Open Workout 15.4+”
Complete as many reps as possible in 10 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

*Men clean 185 lb.
*Women clean 125 lb

Train At Home

Warm up:
3 Rounds:
10 air squats
10 DB power cleans
10 push-ups

Then,
3 sets of 5 DB front squats each side

WOD:
EMOTM for 10 minutes:
2 dumbbell hang cleans + 2 dumbbell cleans
*perform entire complex with right arm, then entire complex with left arm within the minute.

“Open Workout 15.4-ish”
Complete as many reps as possible in 10 minutes of:
3 pike handstand push-ups
3 dumbbell cleans, each arm
6 pike handstand push-ups
3 dumbbell cleans, each arm
9 pike handstand push-ups
3 dumbbell cleans, each arm
12 pike handstand push-ups
6 dumbbell cleans, each arm
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Cool down:
2 sets:
:60 downward dog stretch
:60 pec stretch, each arm
:60 hip flexor stretch, each leg

Derek EasonMarch 2, 2021

MU & OHS

3/2/21

WOD

Every 8:00 for 4 sets:
7 Muscle-ups
14 Overhead Squats, 95/65-lbs.
200m Run

Train At Home

Warm up:
400m Run
2 rounds:
15 air squats
15 push-ups
10 DB front squats
10 DB push presses

WOD:
Every 8:00 for 4 sets:
7 DB Rows, each arm
7 Chair Dips
14 DB Overhead Squats
200m Run

Cool down:
3 sets:
:30 pec stretch, each arm
:30 hip-quad-wall stretch, each leg
:30 lat stretch, each arm

Derek EasonMarch 1, 2021

Overhead

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

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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

3/4/21

WOD

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3/3/21

WOD

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3/2/21

WOD

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3/1/21

WOD

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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

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