WOD: 3/15/17
15 minutes to work on the Kipping Pull-up
(C2B, Bar/Ring MU)
3 rounds each for time of:
Row 800m
Rest as needed.
Today we have got some time allotted to working on our kipping pull-ups.
Check out these videos below and/or search the web for other tutorials.
Try to come to class with some ideas in mind of what you need to improve and work on!
Let's get better at our kips!!!
WOD: 3/14/17
AMRAP 5 minutes of:
10 Power Snatch, 75/55-lbs.
30 Double-unders
Rest 5 minutes
AMRAP 5 minutes of:
8 Power Snatch, 105/75-lbs.
40 Double-unders
Rest 5 minutes
AMRAP 5 minutes of:
6 Power Snatch, 135/95-lbs.
50 Double-unders
It is very, very likely that Double-unders will show up in one of these last two Open Workouts.
So use today as a day to prepare yourself and get some last minute practice in!
Check out these video tutorials and as always as a coach for some pointers when you come to the gym!
WOD: 3/13/17
Deadlift 3-3-3-2-2-2-2 reps
15-12-9-9-12-15 reps for time of:
Deadlift, 225/155-lbs.
Box Jump, 24/20”
Handstand Push-up
Week #4 is here! Only two more to go.
This weeks Raffle is the "Paleo Fanatic"
Conveniently placed atop a cooking sheet this weekly prize as all the essentials that you need to live a healthy Paleo lifestyle. Make sure to take a look at all that this pan contains:
Nom Nom Paleo Cookbook
Spiralizer
A variety of Lara Bars
Almond Flour and Butter
Coconut Oil
And of course much much more!
Check out this weeks prize and buy your tickets in the back of the gym.
One ticket for $2 or Three tickets for $5.
The winner will be drawn at Friday Night Lights, you do not have to be present to win!
And don't forget next week will be the Grand Prize!!!
WOD: 3/12/17
20 rounds for time of:
10 Calories, Rowing
10 Toes-to-bar
10 Push Press, 115/80
*In teams of 2, you go they go!
*35 minute time cap!
WOD: 3/11/17
Tabata Madness!
Squat
Pull-up
Push-up
Burpee
Sit-up
Double-under
Squat
*Score is total reps
WOD: 3/10/17
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
**Prior to 12:00, 3 rounds of:*
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
**Prior to 16:00, 3 rounds of:*
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
**Prior to 20:00, 3 rounds of:*
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.
There will be an alternate WOD for those who are not signed up, if you are not needed to Judge.
If you come to class this morning you may be asked to Judge and do the Open WOD even if you are not signed up!
Who is excited for the third installment of Friday Night Lights!!!!!!!!!
From 3:30pm to 7pm we will be running heats of 17.3
Let's keep the intensity high and the energy up!
Come anytime this Friday after 3:30pm and be an Athlete, a Judge, and a Spectator.
Don't forget to get your raffle tickets for the Weekly and Grand Prizes.
Our Third Weekly Prize "Sports Recovery Pack" will be drawn this Friday at the end of Friday Night Lights. (You do not have to be present to win!)
Announcement:
This Thursday at 5:30am Barbell Club is Cancelled!
WOD: 3/09/17
AMRAP 5 minutes of:
10 Deadlifts 185/135-lbs.
15 Burpees
Rest 5 minutes
AMRAP 5 minutes of:
5 Deadlifts 225/155-lbs.
12 burpees
Rest 5 minutes
AMRAP 5 minutes of:
3 Deadlifts 275/185-lbs.
9 burpees
In the meantime check out some photos of you all throwing down last Friday!!!
Announcement:
This Thursday at 5:30am Barbell Club is Cancelled!
WOD: 3/08/17
11 rounds for time of:
7 Chest-to-bar pull-ups
9 Push Press, 75/55-lbs.
11 Wall Ball Shots, 20/14-lbs
We are now two weeks into The Open! With three more workouts to go. For some of us this is the first time doing The Open for others it is another year in the book. Regardless, it is most likely one of the few times per year when we are being judged during a workout. Having someone there to make sure you make it through the full range of motion and complete all the required reps. Being two weeks in now, most of us have had the chance to judge someone during a workout and it isn’t always the easiest task. Making sure you as an athlete moves through the standards correctly makes it easy for your judge and in turn eliminates the chance of getting No Repped for you! Work hard to hold yourself to the standards and make things easy for your judge!
If you move well on a regular bases, when doing any workout, this should be any easy task! So make sure that you are holding yourself accountable and always preforming reps to the full range of motion and completing all the reps in every workout that you do here at CrossFit Train!
-- Sean Mackey
Now let's take a look at a couple great example of Athletes moving well and Judges judging well :)
WOD: 03/07/17
EMOTM for 14 Minutes:
Power Clean, 3 reps.
(Increase load as often as possible)
Complete as many rounds as possible in 7 minutes of:
135/95-lb. power cleans, 10 reps
20 push-ups
17.2 was a BLAST!
Yet again great job to everybody who threw down, judged, and spectated!
Now let's do it again for 17.3!
Friday Night Lights will start at 3:30pm and run until 7/7:30pm again this week.
WOD: 3/06/17
Overhead squat 3-3-3-3-3 reps
27-21-15-9 reps for time of:
Overhead Squat 115/75-lbs.
*50 Double-unders after each set.
Open Raffle Week #3:
Win a Hoop full of everything you need to recover from the next Open Workout:
Foam Roller
KT Tape
And much much more!
Tickets are $2 each or $5 for 3!
Check this basket out in the back of the gym.
