WOD:   12/29/17

3 rounds for time of:
Run 800 meters
275/185-lb. deadlifts, 15 reps
15 strict handstand push-ups



 

Skill of the Month

For the year of 2018, CrossFit Train is going to dedicate each month to a “Skill of the Month”. The Goal of the “Skill of the Month” is to give you measurable progress towards improving all aspects of your fitness!

At the beginning of each month there will be a “Test” of the skill and at the end of the month there will be a “Retest” of the skill to measure how much you have improved.

In between these tests, every weekday there will be extra work to help you all improve this skill. Some days the work will be included in class as a “Cash-out” style extra, or some days it will be extra-curricular work you can complete after or before class if you would like to.

The Skill for the month of January will be the Strict Pull-up.

Starting January 2nd with a “Test” of either how many strict pull-ups you can do, how close you are to your first strict pull-up, or how many strict pull-ups you can do with a band. From then on there will be a variety of different work for every skill level to help towards bettering your strict pull-up abilities!

(If you miss the “Test” on the second you will simply complete the test on the next day that you are at the gym.)

WOD:   12/28/17

Thruster 5-5-5-3-3-3-1-1-1 reps

3 rounds for time of:
Row 250 meters
30/20-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups

This New Year's Day at 10am!!!

CrossFit Train's New Year's Resolution is to "Start your Year Off with a WOD"

This coming Monday, (01/01/18) New Year's Day, all normally scheduled classes are cancelled and there will only be one class at 10am and Open Gym at 11am.

This will be our annual "Start your Year Off with a WOD", a great big workout to start your year off the right way, with some fitness!

"Start you Year Off with a WOD" will be a Community workout, anybody and everybody is welcome to come to the workout and try us out!

Invite your friends, coworkers, neighbors, acquaintances, family, or whoever else that you would like!

Let's start our years off with with a workout!

WOD:   12/27/17

Complete as many rounds as possible in 20 minutes of:
10 Box jumps, high
15 Single-arm overhead squats, 50/35-lb. dumbbell
20 Ab-mat sit-ups

Normal Classes resume through the rest of the week and weekend.

On Monday 01/01/18 we will have a New Year's Day WOD at 10am, and Open Gym at 11am. All other classes are cancelled.

WOD:   12/26/17

There is No Class today, but there is Open Gym from 9am - 11am.

Here are a couple ideas for workouts if you are coming to Open Gym:

25 minute AMRAP of:
Row 250m
25 Thrusters, 45/35-lbs.
25 Box Step-ups, 24"/20"

EMOTM for 15 minutes:
Front Squat, 3 reps

*Increase weight throughout.

10 rounds each for time of:
10 Calorie Assault Bike
5 Pull-ups
5 Push-ups
10 Sit-ups

*Rest 1 minute between rounds.

CROSSFIT TRAIN HOLIDAY SCHEDULE:
 

12/26 - NO CLASS, OPEN GYM 9AM - 11AM

12/27 - NORMAL SCHEDULE RESUMES

 

01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM

WOD:   12/25/17

There is No Class today, but there is Open Gym from 9am - 11am.

Here are a couple ideas for workouts if you are coming to Open Gym:



20 minute AMRAP of:
5 Toes to Bar
10 Ring Rows
15 Calorie Assault Bike




5 rounds for time of:
20 Back Squats, 95/65-lbs
20 Calorie Row
20 Burpees




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

 

CROSSFIT TRAIN HOLIDAY SCHEDULE:
 

12/25 - NO CLASS, OPEN GYM 9AM - 11AM

12/26 - NO CLASS, OPEN GYM 9AM - 11AM

12/27 - NORMAL SCHEDULE RESUMES

 

01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM

WOD:   12/24/17

There is No Class today, but there is Open Gym from 9am - 11am.

Here are a couple ideas for workouts if you are coming to Open Gym:



20 minute AMRAP of:
30 Calorie Row
30 Wall-balls
30 Kettlebell Swings

For time:
2000m Assault Bike
1000m Ski Erg
100 Double-unders
1000m Assault Bike
500m Ski Erg
50 Double-unders
 

For time:
21-15-9
Sit-up
Push-up

Rest 1 minute

21-15-19
Sit-up
Pull-up

Rest 1 minute

21-15-9
Sit-up
Front Squat 95/65-lbs.

 

CROSSFIT TRAIN HOLIDAY SCHEDULE:
 

12/24 - NO CLASS, OPEN GYM 9AM - 11AM

12/25 - NO CLASS, OPEN GYM 9AM - 11AM

12/26 - NO CLASS, OPEN GYM 9AM - 11AM

12/27 - NORMAL SCHEDULE RESUMES

 

01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM

WOD:   12/23/17

“The 12 Days of Christmas”
1 Heavy Deadlift
2 Dumbbell Snatches
3 Toes to Bar
4 Dumbbell Thrusters
5 Box Jumps
6 Pull-ups
7 Push-ups
8 Dumbbell Push Presses
9 Burpees
10 Walking Lunges
11 Wall-balls
12 Calories

*Performed in the same manner as the song, "The 12 Days of Christmas".

WOD:   12/22/17

Set a clock for 12 minutes and, with a 135/95-lb. barbell, complete:
1 minute of cleans
1 minute of push jerks
2 minutes of cleans
2 minutes of push jerks
3 minutes of cleans
3 minutes of push jerks

The Crew from last Saturday's "8 Days of Hanukkah" WOD!

 

Last Saturday we hosted a "8 Days of Hanukkah" WOD and this Saturday we will have the "12 Days of Christmas" Workout!

Who will be there? This workout is always a blast every year!

WOD:   12/21/17

4 rounds EACH for time of:
Row 500 meters
155/105-lb. Overhead squats, 10 reps

*Rest as needed between sets.

CROSSFIT TRAIN HOLIDAY SCHEDULE:

12/23 - "12 DAYS OF CHRISTMAS" WOD AT 9AM, OPEN GYM AT 10AM

12/24 - NO CLASS, OPEN GYM 9AM - 11AM

12/25 - NO CLASS, OPEN GYM 9AM - 11AM

12/26 - NO CLASS, OPEN GYM 9AM - 11AM

12/27 - NORMAL SCHEDULE RESUMES

 

01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM

CROSSFIT TRAIN HOLIDAY SCHEDULE:

12/23 - "12 DAYS OF CHRISTMAS WORKOUT" AT 9AM, OPEN GYM AT 10AM

12/24 - NO CLASS, OPEN GYM 9AM - 11AM

12/25 - NO CLASS, OPEN GYM 9AM - 11AM

12/26 - NO CLASS, OPEN GYM 9AM - 11AM

12/27 - NORMAL SCHEDULE RESUMES

01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM

WOD:   12/20/17
 

For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters
 

Check Out these awesome videos about the transition of the muscle-up and the swing required for the muscle-up.

Coach Jessica Estrada breaks down the most important component of the kipping muscle-up, the transition. For more information and the full blog, visit KarhuStrength.com

Now that she's covered the strict musle-up, coach Jessica Estrada moves into her breakdown of the kip in the kipping muslce-up. For more information and the full blog, visit KarhuStrength.com