WOD: 8/17/18
EMOTM for 15 minutes
Snatch, 1-3 reps
EMOTM for 15 minutes
Squat Clean, 1-3 reps
EMOTM for 15 minutes
Next Saturday August 25th we will be completing CrossFit's "Saved by the Barbell" workout. Sign-up, donate, and be part of the fundraising efforts to help kids stay fit!
Here is the Official word about the fundraiser sent to me by the CrossFit Foundation:
Dear CrossFit Train 97333:
On Sept. 1, 2018, the CrossFit Foundation is hosting the first annual Saved by the Barbell community fundraiser workout in support of CrossFit for Kids.
We hope that you will join us in this worldwide fundraising effort and community event!
As kids get sicker with chronic diseases, school districts cut recess and P.E. budgets, cafeteria food and school vending machines encourage the worst possible nutrition habits, and a sedentary life spent indoors on the couch becomes the norm for kids of all ages, it’s hard not to get discouraged about the future of health and fitness for kids. And the realities are even harsher for kids in disadvantaged homes or communities.
The CrossFit affiliate community knows the answer: So many of you run CrossFit Kids programs in your boxes or have supported a CrossFit program in your local school district. You know that all kids benefit from the opportunity to participate in the fun, supportive fitness community that we’ve chosen for our families—a community that can shape healthy habits for a lifetime.
The CrossFit Foundation works to bring that opportunity to as many kids as possible through support for a network of charities that provide CrossFit programming to at-risk youth, and by funding schools and school districts seeking to implement CrossFit for their students.
All proceeds raised by the CrossFit for Kids: Saved by the Barbell fundraiser workout will support those efforts.
Your members can register with a $35 donation, which will include a T-shirt and participation on the worldwide leaderboard, or they can just participate for fun along with the rest of the CrossFit community on Sept. 1, 2018.
Yes we will be completing the workout a week early and yes we are working on putting together our own CrossFit Kids program, stay tuned for more INFO!
WOD: 8/16/18
“Free Fall”
Complete as many rounds as possible in 20 minutes of:
200 Meter Run
20/14 Calorie Row
20 Dumbbell Snatches, 50/35-lbs.
20 Wallballs, 20/14-lbs.
WOD: 8/15/18
Sumo Deadlift 2-2-2-2-2-2-2-2-2-2 reps
*Rest 60 seconds between sets.
Tabata Burpees
Directly into,
5 rounds for time of:
15 KB SDHP, 70/53-lbs.
10 Dips
WOD: 8/14/18
Front Squat 2-2-2-2-2-2-2-2-2-2 reps
*Rest 60 seconds between sets.
Tabata “Bottom to Bottom” Squats
Directly into,
21-15-9 reps for time of:
Dumbbell Thruster, 35/25-lbs.
Pull-ups
*Score is reps in Tabata and time.
WOD: 8/13/18
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar
*Score is your slowest round.
Each of these rounds is a sprint!
WOD: 8/12/18
30 minute AMRAP of:
2 Turkish Get-ups
100m Run
4 Turkish Get-ups
200m Run
6 Turkish Get-ups
300m Run
8 Turkish Get-ups
400m Run
………….
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..
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WOD: 8/11/18
“Triplet Murph”
Row 2k
120 Pull-ups
240 Push-ups
360 Air Squats
Row 2k
*Teams of 3, two people may work at a time for gymnastics movements.
WOD: 8/10/18
Deadlift 2-4-6-8-10 reps
21-15-9 reps for time of:
Deadlift, 225/155-lbs.
Box Jump Over, 24”/20”
Broad Jump
WOD: 8/09/18
4 rounds EFT:
20 Thrusters, 95/65-lbs.
200m Farmer’s Carry, 50/35-lb DBs.
WOD: 8/08/18
“Terrible Two’s”
22 minute AMRAP of:
2 Muscle-ups
12 Wall-balls, 20/14-lbs.
12 KB Swings, 53/25-lbs.
*Every minute on the minute you must complete 25 double-unders.
This workout is a blast from the past, it is an old Birthday workout that was made for Kelly and Sean years ago. Enjoy!