Rowing Partner Murph

Announcement:
No Class this Saturday

1/28/22

WOD

Rowing "Murph" w/partner
For time:
1 mile Row
100 Pull-ups
200 Push-ups
300 Squats
1 mile Row

Derek Eason
On and Off

Announcement:
No class this Saturday

1/27/22

WOD

10 rounds of 1:00 ON / 1:00 OFF
10 Kettlebell Swings, 53/35-lbs.
10 Sit-ups
10 Calories
10 Toes-to-Bar

*score is total reps throughout all 10 rounds.
*start where you left off each round.

Derek Eason
Sumo

Announcement:
No class this Saturday

1/26/22

WOD

Sumo Deadlift 5x3

9 minute AMRAP of:
6 DB Burpee Deadlift, 50/35-lbs.
3 Bar Muscle-ups

Derek Eason
You Go, I Go

ANNOUNCEMENT:
NO CLASS THIS SATURDAY

1/25/22

WOD

5 rounds each, with a partner:
Run 400m
10 Clean and Jerks, 135/95-lbs.

*You do a round, they do a round.

Derek Eason
Dubs

1/24/22

WOD

21-15-9 reps for time of:
Pull-ups
Double-unders
Push-ups
Double-unders
Wall-balls, 20/14-lbs
Double-unders

Accumulate:
2:00 Handstand Hold
20 Handstand Push-ups
1:30 Handstand Hold
15 Handstand Push-ups
1:00 Handstand Hold
10 Handstand Push-ups

Derek Eason
Rest Day

WHY SHOULD EVERYONE DO THE OPEN?

There’s an excellent article on CrossFit.com titled “What is The Open and why should I sign up?” Give it a read if you want to learn more.

Details:
Starts Thursday Feb. 24th
3 Weeks
Pick your category: Rx, scaled, foundations

  1. Register - Click here to Register!

  2. Workout - each week the workout is announced on Thursday and we will be doing the workout as a gym on Friday whether you sign up or not, so just show up!

  3. Submit your scores - once you’ve completed a workout, submit your score online before the cut off Monday at 5pm.

1/23/22

WOD

Rest Day

Derek Eason
“CFT Sprint”

1/19/22

WOD

“CFT Sprint”
20-18-16 reps for time of:
Thrusters, 95/65-lbs.
Toes-to-bar

Accessory x 3 sets
High Ring Swings x 20
Pull to Inverted x 5

Derek Eason