WOD: 3/17/18
“Buck-Fifty”
Teams of 3
AMRAP 25-35 min:
150 cal bike/row
75 thrusters 95/65-lbs.
10 rope climbs
150 cal bike/row
75 power snatches 115/80-lbs.
10 rope climbs
150 cal bike/row
75 clean and jerks 135/95-lbs.
10 rope climbs
WOD: 03/16/18
18.4
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: 3/15/18
For Time:
15-10-5 reps of:
KB Swings 70/53-lbs.
Toes to Bar
800m run
5-10-15 reps of:
KB Swings 70/53-lbs.
Toes to Bar
FRIDAY NIGHT LIGHTS!!!
The 2018 CrossFit Games Open is upon us. The fourth workout 18.4 will be announced Thursday 03/15 at 5pm, Scott Panchik will go against Bjorrgvin Karl Gudmundsson 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 18.4. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 18.4 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: 3/14/18
Back Squat 1-1-1-1-1-1-1 reps
@80%-90%, no maxing!
10 minute AMRAP of:
1 Pull-up
2 Push-ups
3 Squats
4 Pull-ups
5 Push-ups
6 Squats
7………...
WOD: 3/13/18
Deadlift
3-3-3-3-3
“Diane”
21-15-9
Deadlifts, 225/155-lbs.
Handstand Push-ups
Yeah, Dan Bailey did this really fast back in 2012! Check it out!
WOD: 3/12/18
20 min AMRAP
7 power cleans, 135/95-lbs.
7 burpees
200 meter run
A few of you crushing 18.3 at Friday Night Lights.
Make sure to check out the 18.1, 18.2, and 18.3 albums on our Facebook Page for all the awesome photos.
WOD: 03/11/18
Mystery WOD
WOD: 3/10/18
Teams of 3
AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to Bar Pull-Ups
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!!!