WOD: 01/15/19
Complete as many reps as possible in 15 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
*Start at a higher round if you think it will allow you to complete more reps in the 15 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Follow the Link and give this a read. Thoughts?
WOD: 01/14/19
30 minute AMRAP of:
Run 200m
30 Hang Power Cleans, 135/95-lbs.
Run 200m
30 Toes to Bar
Run 200m
30 Front Squats, 135/95-lbs.
Run 200m
30 Toes to Bar
Run 200m
30 Shoulder to Overhead, 135/95-lbs.
Announcement:
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: 01/13/19
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:
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.
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
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
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.
