PACE IT

Announcement: no class this Saturday

11/9/22

WOD

10 sets of:
Run or Machine 400m
Rest 1:30

*40 minute Time Cap

Derek Eason
Surprise Tuesday Endurance Club

Announcement: no class this saturday

11/8/22

WOD

With a Partner

30 minute AMRAP of:
5 Power Cleans, Heavy
10 Shuttle Runs, 25'x2
15 Burpees over the Bar

*Rest 1:1 with your partner*

Derek Eason
2 Rounder

Announcement: no class this saturday

11/7/22

WOD

2 rounds for time of:
100 Double-unders
50 Shoulder-to-overhead, 95/65-lbs.
5 Rope Climbs

Derek Eason
Endurance Club

11/5/22

WOD

5 sets of:
30 Calorie Row
20 Burpees over the Rower
150m Run

*Rest 1:1 with a partner*

Derek Eason
Lifting and Gymnastics

11/4/22

WOD

Every 2:00 for 5 sets:
Front Squat, 3 reps

Every 2:00 for 5 sets:
Thruster, 3 reps

Every 2:00 for 5 sets:
5 Handstand Push-ups
3 Wall-Walks
1 Pull-Over

Derek Eason
Buck Fifty

11/3/22

WOD

20 minute AMRAP of:
25 DB Snatch, 50/35-lbs.
25 DB Box Step-ups, 24"/20"
75 Double-unders

Derek Eason
Power Snatch

11/1/22

WOD

7 minutes:
Work up to a Heavy Power Snatch for 2 reps

3 rounds for time of:
21 Calorie Machine
15 Power Snatch, 115/75-lbs.
9 Strict Pull-ups

Derek Eason
Happy Halloween

Come in Costume!

10/31/22

WOD

Every 10:00 for 3 sets:
15-12-9
Wall-balls, 20/14-lbs.
Burpees/BFB/BBJO

*set 1 = Burpees
*set 2 = Ball Facing Burpees
*set 3 = Burpee Box Jump, 24/20

Derek Eason