Announcement:
There will be No Class this Saturday (11/11) because we are sending 6 teams to the Gobbler Gauntlet in Salem!
WOD: 11/10/17
Complete as many rounds as possible in 20 minutes of:
200m Run
15 dips
10 Turkish get-ups, 50/35-lb. dumbbell
WOD: 11/09/17
For time:
Row 600m
60 Wall-balls, 20/14-lbs.
30 Pull-ups
For time:
Row 500m
50 Wall-balls, 20/14-lbs.
25 Pull-ups
For time:
400m Row
40 Wall-balls, 20/14-lbs.
20 Pull-ups
There will be NO CLASS this Saturday (11/11) because we are sending 6 teams to the Gobbler Gauntlet!
When:
Saturday November 11th, 2017
***7:00 AM to 5:30 PM*** (Tentative Schedule)
Location:
Oregon State Fairgrounds – PAVILION — 2330 17th Street NE Salem, Oregon 97301
Come and cheer on all your friends from CrossFit Train!
WOD: 11/08/17
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Then you choose:
Push Press, Push Jerk, or Split Jerk
3-3-3-3 reps
Front Squat 3-3-3-3 reps
WOD: 11/07/17
3 Position Snatch:
Hang Snatch / Low Hang Snatch/ Snatch 1-1-1-1-1-1-1 reps
3 rounds for time of:
155/105-lb. squat snatches, 10 reps
20 burpees
Wodstar demonstrates how to do a 3 Position Snatch. For our full library of movements, go to www.wodstar.com.
WOD: 11/06/17
5 Rounds, each starting on the 4:00 of:
400 Meter Run
1 Round of “DT” (155/105)
DT
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Check out this video of Annie Thorisdottir doing a Heavy rendition of "DT"
In 2010 Annie Thorisdottir completed DT at 110 lb. in 4:48. Here, she's using 155 lb. Original CrossFit.com post here: http://www.crossfit.com/mt-archive2/004622.html 5 rounds for time of: 155-lb. deadlifts, 12 reps 155-lb. hang power cleans, 9 reps 155-lb. push jerks, 6 reps In honor of USAF SSgt Timothy P.
WOD: 11/04/17
"Holbrook"
Ten rounds, each for time of:
115/75 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
WOD: 11/03/17
Power clean 10-5-3-1-1-1-3-5-10 reps
Complete as many rounds as possible in 7 minutes of:
115/75-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups
CrossFit Seminar Staff member Julie Foucher demonstrates the power clean. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™
CrossFit Level 1 Seminar Staff members James Hobart and Adrian Bozman break down the sumo deadlift high pull. For more info and upcoming dates for the CrossFit Level 1 Certificate Course: https://training.crossfit.com/level-one CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™
WOD: 11/02/17
5 Rounds each for time of:
Row 30/20 calories
3 rounds of Cindy
Rest at least 1-2 minutes between rounds.
WOD: 11/01/17
Deadlift 3-3-3-3-2-2-2-1-1 reps
For time:
400-meter run
100-meter farmers carry, Heavy.
800-meter run
100-meter farmers carry, Heavy.
400-meter run