Announcements:

There will be no 5:30pm Open Gym/Endurance Club this Friday (6/8)

There will be no Saturday Classes this Saturday (6/9)

Iron Beaver Weightlifting will be hosting the Oregon State Championship in Weightlifting!

WOD:   6/05/18

10 rounds, each for time, of:
200-m row

*Rest 90 seconds between rounds.

We will be doing the Everyday Warrior 4 year Anniversary WOD next Saturday (6/16). Follow this link to sign-up, donate, and get a shirt. Let's get a big crew of us together and make next Saturday an event!

https://donate.everyday-warrior.org/4th-anniversary-wod/

Everyday Warrior is an awesome cause that CrossFit Train has been supporting for years. Let's celebrate their Anniversary and keep it up!

WOD:   6/04/18

3 rounds for time of:
25 deadlifts, 225/155-lbs.
Run 1,000 meters

*The 1000m course is to the Stop-Light at Avery St. and back.

WOD:   6/03/18

Hero Workout of your choice.

Review the list of 193 heroes and honor one with an all-out effort.

WOD:   6/02/18

"Schmalls"
For time:
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 53/35-lbs.
10 Handstand push-ups
Then,
Run 800 meters

CARDIO!

Get ready to get your cardiovascular system more fit! 

Extra work will be consisted mostly of running, rowing, biking, and skiing.

WOD:   6/01/18

Clean and jerk 1-1-1-1-1-1-1 reps

For time:
50 Dumbbell Clean and Jerks, 50/35-lbs.

WOD:   5/31/18
 

20 minute AMRAP of:
400m Run
20 Chest to Bar Pull-ups
Run 200m
40 Kettlebell Swings, 53/35-lbs.

WOD:   5/30/18

Snatch 1-1-1-1-1 reps

 

Regionals Event 4

For time:
2 rounds of:
10 snatches, 155 / 105 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees

WOD:   5/29/18

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of ab-mat sit-ups
1 minute of push presses
1 minute of ab-mat sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run
 

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Murph can and should be scaled and modified as needed. We want to honor the fallen, but we also want to keep you all safe. Please partner up, scale reps, and modify movements to make this workout tough, but not impossible.

Monday May 28th, Memorial Day, there will only be one class at 10am and we will be doing "The Murph"!!!

WOD:   5/27/18
 

12 rounds for time of:
9 Kettlebell Swings, 53/35-lbs.
6 Kettlebell Thrusters, 53/35-lbs.
3 Turkish Get-ups, 53/35-lbs.