WOD: 01/13/19
5 rounds of :
Nate
Rest 5 minutes
5 rounds of:
Nate
Rest 5 minutes
5 rounds of:
Nate
Nate
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70/53-lbs.
WOD: 1/12/19
Donny
21-15-9-9-15-21 reps for time of:
225/155 pound Deadlift
Burpee
*With a partner.
*You do 21 DL and 21 Burpees, then your partner does 21 DL and 21 Burpees, so on and so forth.
Announcement:
Come Get Your Swim On
Swim Club has changed to Sundays at 2 pm at Osborn Aquatic Center, $6. Come and work on getting better at your technique, work on your endurance, or just use it at active recovery. World class instruction and your friendly gym buddies to cheer you on. Bring your towel, swimsuit, and goggles. Hope to see you there!
WOD: 01/11/19
20 minute AMRAP of:
3 Toes to bar
3 Wall-balls, 20/14-lbs.
3 Box Step-Overs with Wall-ball, 24”/20”
*Increase each movement by 1 rep each round.
HEALTH CONSULTATIONS WITH ELISE
New Years Resolutions Anyone?
Hopefully making some gains at Crossfit Train is on your list of New Years resolutions, but if you have other health goals for 2019, train member and health coach Elise Elliott-Smith will be available this Friday for free consultations. Are you having trouble sleeping? Having trouble dealing with stress? Want to lose weight or get more lean? Suspect you might have a food sensitivity? Want to eat healthier but not sure where to start?
Stop in this Friday, January 11, from 4pm to 5:45pm. Please come in prepared to talk for 10-15 minutes about one health concern.
If you feel like you are struggling with weight loss please try to bring in copies of your most recent blood tests (especially if you are eating healthy, working out, and still not getting lean).
Looking forward to meeting some new Train members and helping some friends!!!
Elise Elliott-Smith
Health Consultations with Elise
New Years Resolutions Anyone?
Hopefully making some gains at Crossfit Train is on your list of New Years resolutions, but if you have other health goals for 2019, train member and health coach Elise Elliott-Smith will be available this Friday for free consultations. Are you having trouble sleeping? Having trouble dealing with stress? Want to lose weight or get more lean? Suspect you might have a food sensitivity? Want to eat healthier but not sure where to start?
Stop in this Friday, January 11, from 4pm to 5:45pm. Please come in prepared to talk for 10-15 minutes about one health concern.
If you feel like you are struggling with weight loss please try to bring in copies of your most recent blood tests (especially if you are eating healthy, working out, and still not getting lean).
Looking forward to meeting some new Train members and helping some friends!!!
Elise Elliott-Smith
WOD: 01/10/19
4 rounds for time of:
Run 600m
30 Dumbbell Snatches, 50/35-lbs.
30 Pull-ups
WOD: 01/09/19
Pause Front Squat 3-3-2-2-1-1-1-1 reps
(3 second Pause)
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
WOD: 01/08/19
Deadlift 7-7-7-4-4-4-2-2-2 reps
7 minute AMRAP of:
7 Devils Press, 50/35-lbs.
70 Double-unders
WOD: 01/07/19
Complete as many rounds as possible in 15 minutes of:
1 Rope Climb
10 Box Jumps, 24”/20”
2 Rope Climbs
15 Box Jumps, 24”/20”
3 Rope Climbs
20 Box Jumps, 24”/20”
Rope Climbing is all about the foot hold.
Come to class today ready to learn or improve your Rope Clamp or work on your Rope Strength!
WOD: 1/06/19
Teams of 3
30 minute AMRAP of:
Partner 1: 1000m Row
Partner 2: AMRAP of Cindy or Mary
Partner 3: 30 Kettlebell Swings, 53/35-lbs.
*Alternate when Partner 1 completes Row.
*Partner 3 may rest with remaining time when finished with swings.
*Score is distance rowed and rounds of Cindy or Mary.
WOD: 01/05/19
For Time
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
Rest 5:00
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
Iron Beaver Weightlifting Announcement:
Join Iron Beaver Weightlifting starting January 8th for a 6 week weightlifting foundations class. Improve your weightlifting knowledge and skills.
Classes meet every Tuesday and Thursday at 4:30pm and have a max registration of 10 participants.
WOD: 01/04/19
7 sets of:
3 Position Squat Snatch
-High Hang
-Hang
-Floor
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
Men: 155 lb.
Women: 105 lb.
