WOD: 02/19/19
Power Clean 5-5-5-5-5 reps
21-15-9 reps for time of:
Calories, Rowing
Toes-to-bar
Push-up, hand-release
WOD: 02/18/19
Open Workout 17.1 from the Hang
For time:
10 hang dumbbell snatches
15 burpee box jump-overs
20 hang dumbbell snatches
15 burpee box jump-overs
30 hang dumbbell snatches
15 burpee box jump-overs
40 hang dumbbell snatches
15 burpee box jump-overs
50 hang dumbbell snatches
15 burpee box jump-overs
Men: 50lb. DB and 24” Box
Women: 35-lb. DB and 20” Box
THE OPEN!!!
It’s almost that time again!!! The open is right around the corner. For the folks that have been doing CrossFit for a while now, you already know what the open is and should be super excited!!!
But, for those who are newer to the gym and newer to CrossFit in general, I will explain more:
The Open is the first step to making it to the CrossFit Games, but that's just part of the story. The open is an online competition. Each week for 5 weeks starting February 21 they announce a workout. The workouts are announced Thursday at 5pm and you have until Monday to do the workout and submit your score on the website. Each week you can view how you did compared to people around the world, United States, Oregon your age group, or even your occupation. It’s awesome to see where you stack up against other people and fun just to have a little friendly competition in our gym.
Every Friday during the Open the workout of the day at CrossFit Train will be the Open workout. During the morning classes you can come in as normal and do the WOD with athletes judging each other in class. Friday afternoons from 3:00pm to around 6:30pm we will be hosting Friday Night Lights!!!! Everybody is welcome to come watch and workout as we all throw down that weeks Open workout! Friday Night Lights is a blast, BE THERE!
The Open is also great because it will push you harder in workouts and help you accomplish goals that you never thought you could reach. The Open is about challenging yourself and seeing what you are capable of.
So don’t be scared or nervous to sign up. Trust me its worth it and you won’t be able to wait until next year’s Open to come!
SIGN UP NOW AT: HTTPS://GAMES.CROSSFIT.COM/
WOD: 02/17/19
Open Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
THE OPEN
SIGN UP NOW AT: HTTPS://GAMES.CROSSFIT.COM/
WOD: 02/16/19
TABATA!!!
Tabata Air Squats
Tabata Pull-ups
Tabata Walking Lunges
Tabata Push-ups
Tabata Sit-ups
Tabata Kettlebell Swings, 53/35-lbs.
Tabata Wall-ball, 20/14-lbs.
Tabata Plank
THE OPEN
SIGN UP NOW AT: HTTPS://GAMES.CROSSFIT.COM/
WOD: 02/15/19
Jerk 3-3-3-3-2-2-2-1-1 reps
Open Workout 11.3
As Many Reps As Possible in 5 Minutes.
1 Squat Clean
1 Jerk
M=165lbs, F=110lbs
WOD: 02/14/19
Open Workout 12.3 with a DB
As Many Reps Possible in 18 Minutes.
15 Box Jumps, 24”/20”
12 Single Arm Push Press/each arm, 50/35-lb.
9 Toes-to-bar
THE OPEN
SIGN UP NOW AT: HTTPS://GAMES.CROSSFIT.COM/
WOD: 02/13/19
10 rounds for time of:
5 Power Snatches, 115/75-lbs.
1 round of “Cindy”
The Open
SIGN UP NOW AT: HTTPS://GAMES.CROSSFIT.COM/
WOD: 02/12/19
3 rounds Each For Time of:
20/15 Calorie Row
15 Deadlifts, 225/155-lbs.
20/15 Calorie Row
Rest as needed between rounds.
WOD: 02/11/19
For time, as a 2-person team:
400 Double-unders
200 Abmat Sit-ups
100 Hang Power Cleans, 135/95-lbs.
50 Handstand Push-ups, strict
(If doing it solo cut the reps in half)
THE OPEN!!!
It’s almost that time again!!! The open is right around the corner. For the folks that have been doing CrossFit for a while now, you already know what the open is and should be super excited!!!
But, for those who are newer to the gym and newer to CrossFit in general, I will explain more:
The Open is the first step to making it to the CrossFit Games, but that's just part of the story. The open is an online competition. Each week for 5 weeks starting February 21 they announce a workout. The workouts are announced Thursday at 5pm and you have until Monday to do the workout and submit your score on the website. Each week you can view how you did compared to people around the world, United States, Oregon your age group, or even your occupation. It’s awesome to see where you stack up against other people and fun just to have a little friendly competition in our gym.
Every Friday during the Open the workout of the day at CrossFit Train will be the Open workout. During the morning classes you can come in as normal and do the WOD with athletes judging each other in class. Friday afternoons from around 3:30pm to around 6:30pm we will be hosting Friday Night Lights!!!! Everybody is welcome to come watch and workout as we all throw down that weeks Open workout! Friday Night Lights is a blast, BE THERE!
The Open is also great because it will push you harder in workouts and help you accomplish goals that you never thought you could reach. The Open is about challenging yourself and seeing what you are capable of.
So don’t be scared or nervous to sign up. Trust me its worth it and you won’t be able to wait until next year’s Open to come!
SIGN UP NOW AT: HTTPS://GAMES.CROSSFIT.COM/
WOD: 02/10/19
For time:
50 Burpee Pull-ups
For time:
50 Burpee Box Jump Overs, 24"20"
For time:
50 Bar-facing Burpees
*Rest 5 minutes between each