777

WOD:   2/29/18

 

Complete as many rounds as possible in 7 minutes of:
15-cal. Row
15 push-ups
 

Rest 7 minutes


Complete as many rounds as possible in 7 minutes of:
20 sit-ups
10 pull-ups

 

 

 

 

Derek Eason
And we are Snatching!

WOD:   3/28/18


Hang Squat Snatch 3-3-3-3-3 reps
 

3 rounds:
7 ring muscle ups
50 air squats
10 Hang power snatches 115/80-lbs.

 

 

 

Derek Eason
EMOTM

WOD:   3/27/18

 

Deadlift 5-5-3-3-3-1-1-1-1 reps
 

 

10 min EMOM
5 Deadlifts, as heavy as possible.
5 HSPU, as difficult as possible

 

 

 

 

Derek Eason
It's Time to "Buy-In"

WOD:   3/26/18



5 min AMRAP of:
-100 DU buy in
then,
12 front squats, 95/65-lbs.
4 burpee box jump overs, 24”/20”
 

5 min rest
 

5 min AMRAP of:
-100 DU buy in
then,
9 front squats 115/80-lbs.
4 burpee box jump overs, 24”/20”
 

5 min rest
 

5 min AMRAP of:
-100 DU buy in
then,
6 front squats 135/95-lbs.
4 burpee box jump overs, 24”/20”

 

 

 

 

 

Derek Eason
Sunday Funday

WOD:   3/25/18

 

For Time:
800 Meter Run
9 Rounds “The Chief” (135/95)
600 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
3 Rounds “The Chief” (135/95)

*1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats

 

 

 

Derek Eason
Nate

WOD:   3/24/18

 

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings, 70/53-lbs.


*With a Partner, You Go, They Go.

 

 

Derek Eason
Get Ready for the Final Test..... 18.5

WOD:   3/22/18
 

3 Rounds each for time of:
50 Air Squats
40 Abmat Sit-ups
30 Box Jumps, 24”/20”
20 Push-ups, hand-release
 

*Rest at least 3 minutes between each round

 

 

 

FRIDAY NIGHT LIGHTS!!!

The 2018 CrossFit Games Open are coming to an End! The Final workout 18.5 will be announced Thursday 03/22 at 5pm, Annie, Sara, and Katrin will go against each other 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 18.5. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 18.5 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!!!

 

Derek Eason
Every Minute On The Minute

WOD:   3/20/18

 


EMOTM for 30 minutes:
Minute 1: Power Clean, 3 reps
Minute 2: 10 Chest to bar Pull-ups
Minute 3: 50 Double-unders

 

 

Derek Eason
A Serious Tabata

WOD:   3/20/18
 

For max reps at each station:
Tabata power snatch
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
 

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. snatches, presses, and squats

Women: 55-lb. snatches, presses, and squats

 

 

 

Derek Eason