Jabba the Hutt

Announcement:

Going away WOD for Kelsey, Friday at 5:30pm.

CELEBRATE KELSEY’S TIME HERE AT CROSSFIT TRAIN AND HER MOVE TO BEAVERTON THIS FRIDAY AT ENDURANCE CLUB.


WOD: 08/23/19

“Jabba the Hutt”

EMOTM for 30 minutes:
1: Front Squat, 5 reps
2: Rest
3: Front Squat, 3 reps
4: Rest
5: Front Squat, 1 rep
6: Rest

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Going Away WOD for Kelsey, Friday at 5:30pm

Celebrate Kelsey’s time here at CrossFit Train and her move to Beaverton this Friday at Endurance Club 5:30pm.

You will be missed Kelsey!!!!

WOD: 08/22/19


“Storm Trooper”
3 rounds, Each for Time of:
800m Row
25 Kettlebell Swings, 70/53-lbs.
25 Push ups

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R2D2 and C3PO

WOD: 08/21/19

“R2D2”

3 rounds of:
Row 20 Calories
20 Deadlifts, 185/135-lbs.



Rest as needed



“C3PO”
For time:
30 Cleans
30 Push Jerks, 155/105-lbs.

*On the minute 5 Toes to Bar

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Chewbacca

WOD: 08/20/19


“Chewbacca”

For time:
100 Double-unders
30 Box Jumps
30 Dumbbell Thrusters, 50/35-lbs.
30 Handstand push ups
100 Double-unders
30 Handstand push ups
30 Dumbbell Thrusters, 50/35-lbs.
30 Box Jumps
100 Double-unders

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Boba Fett

WOD: 08/19/19


“Boba Fett”
4 rounds for time of: 
12 Hang Power Snatch, 115/75-lbs.
15 Pull-ups 
400m run


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Trencher

“Trencher”
Alternating Tabata for Max reps of:

1: Toes to bar and Handstand Hold

Rest 2 minutes

2: Kettlebell Swings, 53/35-lbs. and Sit ups

Rest 2 minutes

3: Push Press, 95/65-lbs. and Plank

Rest 2 minutes

4: Push-ups and Burpees


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Saturday Hero!

WOD: 08/17/19

“Will Lindsay” with a partner

30 minute AMRAP, you go, I go:
3 devils presses, 50/35-lbs.
22 alternating dumbbell lunges, 50/35-lbs.
19 air squats

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Steam Roller

WOD: 08/16/19


“Steam Roller”

24 minute EMOTM:

1- 15/12 Cal Row 

2- 10 Single DB Snatch, Alternating

3- 15/12 Cal Row

4- 10 Single DB Hang Clean and Jerk

*50/35-lb. DB.


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Mary

WOD: 08/15/19


“Mary”
20 minute AMRAP of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

Bulldozer

WOD: 08/14/19

Deadlift 10-10-8-8-6-6 reps


“Bull Dozer”
For time:
21 Deadlifts, 225/155-lbs.
100 Double-unders
15 Deadlifts
75 Double-unders
9 Deadlifts
50 Double-unders

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Forklift

WOD: 08/13/19


“Forklift”
For individual times and reps:
“Grace”
Rest 2 minutes
5 minutes of max Muscle-ups
Rest 2 minutes
“Isabel”

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Wrecking Ball

WOD: 08/12/19


“Wrecking Ball”

2 rounds:

30 wall-balls into an 800m run

2 min rest 

20 wall-balls into a 400m run

1 min rest

10 wall-balls into a 200m run

*Rest 4 minutes between rounds


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The Avengers

WOD: 08/11/19

“The Avengers”
30 minute AMRAP with a Partner:
Partner 1: 400m Run with a 45/35-lb. Plate
Partner 2: Max rounds of “Spider-man”

 

*”Spiderman” is:
    5 Toes to Bar
    10 Push-ups
    15 Jumping Air Squats

*Score is rounds of “Spider-Man” completed.


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The Guardians of the Galaxy

WOD: 08/10/19


“The Guardians of the Galaxy”
For time:
100 Calorie Buy IN or OUT
Then,
5 rounds of:
15 Syncro Pull-ups
12 Syncro Power Snatches, 95/65-lbs.
9 Syncro Burpees over the Bar

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Captain Marvel

WOD: 08/09/19

Every :30 for 10 minutes:
Squat Clean, 1 Rep


“Captain Marvel”
15 minute AMRAP of:
50 Double-unders 
25 Sit-ups
5 Squat Cleans, 165/115-lbs.


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Iron Man

WOD: 08/08/19


“Iron Man”
20 minute AMRAP of:
400m run
21 Single Arm Push Press, 53/35-lb. KB
15 Pull-ups
9 Step-ups with KB, 24”/20”

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Starlord and Rocket Racoon

WOD: 08/07/19

“Starlord”
30-20-10 reps for time of:
Calories
Toes to Rings

Rest as needed.

“Rocket Racoon”
15-10-5 reps for time of:
Burpees
Overhead squats, 135/95-lbs.



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Black Widow

WOD: 08/06/19


“Black Widow”
For time:
1000m Row
30 Deadlifts, 225/155-lbs.
30 Handstand Push-ups
30 Box Jumps 30”/24”

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Captain America

WOD: 08/05/19

“Captain America”
5 rounds for time of:
5 Bar Muscle-ups
100 Double-unders
10 DB Hang Split Snatches, 50/35-lbs.
10 DB Hang Clean and Split Jerks, 50/35-lbs.

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Wiley Coyote

WOD: 08/04/19

“Wiley Coyote”

5 rounds for time of:
400m Run
15 Deadlifts, 155/105-lbs
200m Run
9 Power Cleans, 155/105-lbs.

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