WOD: 03/09/18
18.3
For workout details visit HTTPS://GAMES.CROSSFIT.COM/
Make sure to watch the standards video and read the workout description and scorecard before coming to the gym!!!
WOD: 3/08/18
5 rounds for max reps of:
1 minute of Push Press, 75/55-lbs.
1 minute of Sit-ups
1 minute of SDHP, 75/55-lbs.
1 minute of Burpees
Rest 1 minute
FRIDAY NIGHT LIGHTS!!!
The 2018 CrossFit Games Open is upon us. The third workout 18.3 will be announced Thursday 03/08 at 5pm, Kyle Kasperbauer will go against Neal Maddox in the live announcement. Make sure to watch the announcement at http://games.crossfit.com/ to get motivated!!!
The Friday WOD here at CrossFit Train will be 18.3. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 18.3 with a judge and log your scores.
The main event however will be Friday Night Lights!!!
How Friday Night Lights will work:
1. The gym will open a bit before 3:00pm.
2. The gym will close around 7pm.
3. Anytime between 3:00pm and 7pm you may come to the gym and sign up for a heat.
4. Heats will be first come first serve, if you want to WOD early show up early!
5. The first heats of 18.1 will start around 3:30pm, and the last heats around 6:30pm - 7pm.
6. During Friday Night Lights we will need judges, the whole time! If you are doing the workout you will either be judging before or after you workout. If you are not doing the WOD, please feel free to come by and judge and/or spectate!
7. The more the merrier, please come early and stay late, we need judges and moral support the whole way through!
If you cannot make it Friday morning or Friday evening there are still opportunities to get the Open WOD done. Saturday at 9am-10am and Sunday at 9am-11am, if you can find a person to judge you then you may complete the Open workout. The same goes for Monday morning and early afternoon, if you can find a judge and ok it with a coach then you can complete the WOD.
Scores are due at 5pm on Monday!!!
YOU SHOULD BE NERVOUS AND THIS WILL BE FUN!!!
I HOPE TO SEE YOU ALL AT FRIDAY NIGHT LIGHTS!!!
WOD: 3/07/18
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
*Men: 20-lb. ball
Women: 14-lb. ball
WOD: 3/06/18
10 rounds for time of:
1 power snatch
3 overhead squats
*As heavy as possible
10 rounds for time of:
1 Power Clean
3 Front Squats
*As heavy as possible
CrossFit Seminar Staff member Julie Foucher demonstrates the power snatch. 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 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™
Firstly, Congrats to every Team that completed Fit February!!!
I hope that you had an awesome month and gained some knowledge and experience for yourself when it comes to Nutrition!
The Winners of the Fit February Nutrition Challenge
1st Place
The Queen B's - Susie and Barb
2nd Place
Punxsutawney and Phil - Dana and Rebecka
3rd Place
K2 - Kelsey and Kelly
*If you are a winner, you will be contacted about your winnings.
WOD: 3/05/18
Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings, 53/35-lbs.
24 pull-ups
WOD: 03/03/18
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups
Scaling Option 1
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups
Scaling Option 2
15-12-9-6-3 reps of:
Pike push-ups
Jumping tuck pull-ups
WOD: 03/03/18
“Route 66”
Teams of 3:
6 minute AMRAP:
Rope Climbs
6 minute AMRAP:
Wall-balls, 20/14-lbs.
6 minute AMRAP:
Calories Bike or Ski
6 minute AMRAP:
Pull-ups
Push-ups
6 minute AMRAP:
Kettlebell Swings, 53/35-lbs.
6 minute AMRAP:
Burpees
WOD: 03/01/18
5 rounds Each for Time of:
21 Calorie Row
15 Burpee Box Jump Overs, 24”/20”
9 Dumbbell Front Squats, 50/35-lbs.
*Rest as needed between rounds.
FRIDAY NIGHT LIGHTS!!!
The 2018 CrossFit Games Open is upon us. The second workout 18.2 will be announced Thursday 03/01 at 5pm, Noah Ohlson will go against Partick Vellner in the live announcement. Make sure to watch the announcement at http://games.crossfit.com/ to get motivated!!!
The Friday WOD here at CrossFit Train will be 18.2. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 18.2 with a judge and log your scores.
The main event however will be Friday Night Lights!!!
How Friday Night Lights will work:
1. The gym will open a bit before 3:00pm.
2. The gym will close around 7pm.
3. Anytime between 3:00pm and 7pm you may come to the gym and sign up for a heat.
4. Heats will be first come first serve, if you want to WOD early show up early!
5. The first heats of 18.1 will start around 3:30pm, and the last heats around 6:30pm - 7pm.
6. During Friday Night Lights we will need judges, the whole time! If you are doing the workout you will either be judging before or after you workout. If you are not doing the WOD, please feel free to come by and judge and/or spectate!
7. The more the merrier, please come early and stay late, we need judges and moral support the whole way through!
If you cannot make it Friday morning or Friday evening there are still opportunities to get the Open WOD done. Saturday at 9am-10am and Sunday at 9am-11am, if you can find a person to judge you then you may complete the Open workout. The same goes for Monday morning and early afternoon, if you can find a judge and ok it with a coach then you can complete the WOD.
Scores are due at 5pm on Monday!!!
YOU SHOULD BE NERVOUS AND THIS WILL BE FUN!!!
I HOPE TO SEE YOU ALL AT FRIDAY NIGHT LIGHTS!!!
Fit February participants, your printed out score sheets, with all your points detailed out, are due by Friday at 6pm at the GYM!!!!!!!!!!!!!!
You are welcome to "Re-test" your benchmark WODs at anytime this week. You may do the WODs during Class times or Open Gym times, just check with a coach to make sure they can find space for you and that you will be safe!
REPORT YOUR BENCHMARK WODS AS YOU DO THEM TO:
HTTPS://DOCS.GOOGLE.COM/FORMS/D/E/1FAIPQLSDVZ4-HXINDOCENQ40BJBHL2SSLB6MD6PWQ6LQPMJ_GVKCC-Q/VIEWFORM?USP=SF_LINK
*WOD scores should be recorded individually and are due by midnight on February 28th.
REPORT YOUR DAILY POINTS BEFORE MIDNIGHT TO:
HTTPS://DOCS.GOOGLE.COM/FORMS/D/E/1FAIPQLSF1EGJNIQNTRMTWEUZMX3IDM2ZQ7XMSVLJYY4KINY40U2GXOQ/VIEWFORM?USP=SF_LINK
*Points must be recorded as a Team, i.e. both your daily scores added together.
WOD: 2/28/18
15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
15.1a
1-rep-max clean and jerk
*6-minute time cap