“Artie”

Don’t forget to submit your scores!

Go to https://games.crossfit.com/

Scroll down and click “SUBMIT SCORES”

3/20/21

WOD

“Artie”
25 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 95/65

Train At Home

25 minute AMRAP of:
5 DB Rows, right
10 Push-ups
15 Air Squats
5 DB Rows, left
10 DB Thrusters

Derek Eason
21.2

Open Workout 21.2

BE SURE TO SIGN UP FOR CLASS TO PARTICIPATE!

All Friday classes will be doing the Open workout whether you are signed up for the Open or not. Make up timings will be available. Contact Derek for more info.

3/19/21

WOD

Workout 21.2 / 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box

Time cap: 20 minutes

Train At Home

21.2 Equipment Free
For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.

Use a stick or PVC pipe to complete the hang squat snatches. 

Time cap: 20 min.

Derek Eason
Team of 2

3/18/21

WOD

With a partner
30 minute AMRAP of:
300m Machine
30 Sit-ups
15 Russian Kettlebell Swings, 70/53-lbs.

*you do a round, your partner does a round.
*while your partner goes you must complete 60 double-unders.

Train At Home

Warm up:
3 Rounds:
:60 of single-unders
20 plank shoulder taps
10 Russian swings

WOD:
20 minute AMRAP of:
300m Run
30 Sit-ups
15 Kettlebell/dumbbell Swings
60 Double-unders

Cool down:
2 sets:
1 minute of each:
Hamstring stretch
Cobra stretch
Calf stretch
Scorpion stretch

Derek Eason
Sprints

3/17/21

WOD

Every 3:00 for 10 sets:
200m Sprint

Train At Home

Warm up:
2 Rounds, 50’ each:
High knees
Butt kicks
Hamstring march
Lunge and twist
Skips
Quad pull

WOD:
Every 3:00 for 10 sets:
200m Sprint

Cool Down:
3 Minute easy jog
Accumulate 50 V-ups
*in between sets: hip flexor stretch

Derek Eason
Dumbbell Fun

Congrats to everyone who completed 21.1!
It was a successful start to an exciting Open season!

3/16/21

WOD

Every 2:00 for 5 sets:
3 Strict Press
7 Push Press

10 minute AMRAP of:
20 Single DB Hang Clean and Jerk, 50/35-lbs.
20 Single DB Step-up, 24”/20”

Train At Home

Warm up:
3 Rounds:
10 Step-ups
10 DB Clean and Jerks
10 Push ups

WOD:
20 minute AMRAP of:
20 Single DB Hang Clean
20 Single DB Step-up
20 Single DB Push Press

Cool down:
Accumulate 3 Minutes of wall sit

Derek Eason
Snatch

Don’t forget to submit your scores!

Go to https://games.crossfit.com/

Scroll down and click “SUBMIT SCORES”

Score submission is due by 5PM on Monday

3/15/21

WOD

Every 2:00 for 6 sets:
Snatch 6-6-4-4-2-2 reps

21-18-15-12 reps for time of:
Wall-balls, 20/14-lbs.
After Each Set Perform 10 Hang Power Snatch, 95/65-lbs

Train At Home

Warm up:
4 Rounds:
10 Squat hold and twist
10 DB push press
10 Bend and bows
10 DB deadlift

WOD:
21-18-15-12 reps for time of:
Single DB Thruster
Single DB Snatch

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

Derek Eason
“Laredo”

Don’t forget to submit your score online!

Go to https://games.crossfit.com/

Scroll down and click “SUBMIT SCORES”

3/13/21

WOD

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Train At Home

Warm up:
3 Rounds:
Run 200m
12 Plank shoulder taps
10 Lunge and twist
8 Jumping squats

WOD:
"Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Cool down:
5 Minute jog
Every minute do :60 stretch of your choice

Get your Open T-shirt!

Now available at our online store

Derek Eason
21.1

1. SIGN UP!

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

2. SHOW UP FOR CLASS ON FRIDAY!

BE SURE TO SIGN UP FOR CLASS TO PARTICIPATE!

All Friday classes will be doing the Open workout whether you are signed up for the Open or not. Make up timings will be available. Contact Derek for more info.

3. LOG YOUR SCORES!

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

3/12/21

WOD

Open 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Train At Home

Warm up:
25 Jumps
20 Plank shoulder taps
15 Jumps
10 Inch worms
10 Lateral Jumps
5 Wall walk 1/2 range

WOD:
Open 21.1 Equipment Free
For time:
1 wall walk
10 lateral jumps 
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

Time cap: 15 min.

Cool down:
:60 pec stretch, per arm
:60 calf stretch, per leg
:60 lat stretch, per arm

Get your Open T-shirt!

Now available at our online store

Derek Eason