Sign-up for Class! Minimum Penalty = 10 Burpees
And Sign-up for the CrossFit Games Open ---> https://games.crossfit.com/
WOD: 01/16/18
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
The CrossFit Train January Newsletter is Out!!!
If you didn't receive a copy via email then follow this link below ----->
http://mailchi.mp/829ee93e672e/crossfit-train-january-2018-newsletter
Sign-up for Class! Minimum Penalty = 10 Burpees
And Sign-up for the CrossFit Games Open ---> https://games.crossfit.com/
WOD: 01/15/18
Power Snatch
3-3-3-3-3 reps
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope
Men: 95 lb.
Women: 65 lb.
The Limited CrossFit Membership at Willamette Power Yoga
Crossfit and Yoga complement each other so well that we’ve made it easy and affordable to do both!
Practicing power vinyasa yoga can increase range of motion, flexibility, core strength, attention, focus and contribute to your overall health and wellness.
Membership Details:
$50 per month with a 6 month contract
WOD: 01/14/18
Open Workout 11.5
AMRAP 20 minutes of:
5 Power Cleans, 145/100-lbs.
10 Toes-to-bar
15 Wall Ball Shots, 20/14-lbs.
WOD: 01/13/18
Sled Drag-athon
Teams of 3
30 minute AMRAP of:
200m Sled Drag 90/45-lbs.
30 Kettlebell Swings, 53/35-lbs.
30 Goblet Squats, 53/35-lbs.
20 Calorie Row/Ski/Bike
*While 1 partner completes the Sled Drag the other two share work on KB and Calories. Switch when the partner returns. Score is reps completed in the inside AMRAP.
WOD: 01/12/18
5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks
Men: 185 lb.
Women: 125 lb.
And here is a little quote taken from a CrossFit Games article to pump you up about signing up! "The Open is the great annual celebration of CrossFit. It’s accessible to everyone on Earth, and it showcases the scalability of a program that cures chronic disease even more readily than it produces amazing athletes. In the Open, we care about feelings and smiles and modifications. We revere the injured person who did just one rep to be part of the event, and we glorify the Average Joes and Janes who want to prove they’re fitter than last year. We wear stupid hats to earn points in intramural competitions, we cheer each other on, and we become healthier even if we sometimes go out for beers and complain about the burpees Dave Castro threw at us."
- Mark Warkentin (taken from https://games.crossfit.com/article/open-participate-and-celebrate/open)
Missy judging Sara through the lunges in 17.2 last Open!
WOD: 01/11/18
Deadlift 8-8-6-6-4-4 reps
15 minute AMRAP of:
15 DB Deadlifts, 50/35-lbs.
12 DB Push Press, 50/35-lbs.
9 Burpees
WOD: 1/10/18
Each for time:
50 Calories, Row/Ski/Bike
40 Calories, Row/Ski/Bike
30 Calories, Row/Ski/Bike
20 Calories, Row/Ski/Bike
10 Calories, Row/Ski/Bike
*rest as needed between sets.
Class sign-up is 100% MANDATORY!!!
Sign-up!!!
WOD: 01/09/18
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Another CrossFit benchmark.
Yesterday was all about Absolute Strength.
Today is all about body-weight movements and endurance!
WOD: 1/08/18
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
The LEGENDARY CrossFit Total. The ultimate test of Strength.
Get out there and set some PRs today.
We are likely to retest this WOD again in the not too distant future.
WOD: 01/07/18
