Rope Climbs

ANNOUNCEMENTS:

WEDNESDAY AT 5:30PM IS BARBELL CLASS ONLY.

NO CROSSFIT TEENS CLASSES THIS WEEK.

8/18/21

WOD

AMRAP 20:
2 Rope Climbs
20 Alternating Single-Leg Squats
40 Double Unders

Derek Eason
Pull-Push

ANNOUNCEMENTs:

Wednesday at 5:30pm is Barbell Class only.

NO CROSSFIT TEENS CLASSES THIS WEEK.

8/17/21

WOD

4 Rounds For Time:
25/18 Calorie Row
25 Push-ups

Derek Eason
“Isabel”

Announcement: No CrossFit Teens Classes this week.

8/16/21

WOD

15 minutes to:
Build to a heavy high hang power snatch
Build to a heavy hang power snatch
Build to a heavy power snatch

“Isabel”
30 Snatches (135/95#)

Derek Eason
Wedding Day!

We hope to see you all tonight at our wedding reception!

8/14/21

WOD

TRACK WOD

MEET AT LINUS PAULING MIDDLE SCHOOL TRACK AT 9AM.

Derek Eason
Gray-Blue

ANNOUNCEMENT: THIS SATURDAY WILL BE A TRACK WOD! MEET AT LINUS PAULING MIDDLE SCHOOL TRACK AT 9AM. THERE WILL BE NO OPEN GYM AND NO MOBILITY CLASS.

8/13/21

WOD

“Gray”
AMRAP 10:
25 Lateral Jumps Over DB
10 DB Single-Arm Overhead Lunge / Arm (40/30#)

“Blue”
AMRAP 10:
15 Med-ball Sit-ups, 20/14-lbs.
100m DB Farmer Carry (35/25#)

Derek Eason
The Chief-ish

ANNOUNCEMENT: THIS SATURDAY WILL BE A TRACK WOD! MEET AT LINUS PAULING MIDDLE SCHOOL TRACK AT 9AM. THERE WILL BE NO OPEN GYM AND NO MOBILITY CLASS.

8/12/21

WOD

5 Rounds For Reps:
AMRAP 3:
3 Kettlebell Clean and Jerks, 53/35-lbs.
6 Push-ups
9 Air Squats
- Rest 1:00 between rounds

*Alternate arms on KB each set.

Derek Eason
Green

ANNOUNCEMENT: THIS SATURDAY WILL BE A TRACK WOD! MEET AT LINUS PAULING MIDDLE SCHOOL TRACK AT 9AM. THERE WILL BE NO OPEN GYM AND NO MOBILITY CLASS.

8/11/21

WOD

For Time:
27-21-15-9
Chest-to-Bar Pull-ups

*Complete 25-ft. handstand walk after each set of pull-ups

Scaling Option

For Time:
21-15-9-6
Pull-ups

*Complete 3 wall walks after each set of pull-ups

Derek Eason
Front Squats

Announcement: This Saturday will be a Track WOD! Meet at Linus Pauling Middle School track at 9AM. There will be no Open Gym and no Mobility Class.

8/10/21

WOD

5 Sets For Load:
10 Front Squats

Accessory:
5 Sets For Distance:
10 Pulls on Rower
- Rest :30

Derek Eason
Fuchsia

8/9/21

WOD

5 Rounds For Time:
10 Box Jumps (24/20")
15 Sumo Deadlift High Pulls (115/75#)
20/15 Calorie Bike or 2 Point Run

Derek Eason