WOD: 03/06/19
Complete as many rounds and reps as possible in 18 minutes of:
9 Power Cleans, 155/105-lbs.
12 Strict Handstand Push-ups
9 Front Squats, 155/105-lbs.
12 Strict Pull-ups
WOD: 03/05/19
For time:
25-20-15-10-5:
Box Jump Overs , 24"/20"
Kettlebell Swings, 70/53-lbs.
Directly Into…
5-10-15-20-25:
Dumbbell Snatch, 50/35-lbs.
Wall-balls, 20/14-lbs.
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Scores for 19.1 are due Monday at 5pm!
WOD: 03/04/19
6 Rounds for time of:
15 Deadlifts 185/135
12 Ring Dips, strict
9 Knees-to-elbows, strict
WOD: 03/03/19
EMOTM for 30 minutes:
1: 10 Pull-ups
2: 15 Kettlebell Swings, 53/35-lbs.
3: Max reps Turkish Get-ups, 53/35-lbs.
WOD: 03/02/19
Teams of 4
30 minute AMRAP of:
Partner 1&2
10 Calorie Row
10 Burpees
Partner 2&3
10 Wall-balls
10 Push-ups
Then switch AMRAPs at the 15 minute mark
At the 30 minute mark,
10 minute AMRAP of:
Max Calorie Row as a Team of 4
WOD: 02/29/19
19.2
For workout details visit HTTPS://GAMES.CROSSFIT.COM/
FRIDAY NIGHT LIGHTS!!!
The 2019 CrossFit Games Open is upon us. The first workout 19.2 will be announced Thursday 2/28 at 5pm, Make sure to watch the announcement at http://games.crossfit.com/ to get motivated!!!
The Friday WOD here at CrossFit Train will be 19.2. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 19.2 with a judge and log your scores.
The main event however will be Friday Night Lights!!!
How Friday Night Lights will work:
1. The gym will open at 3:00pm.
2. The gym will close around 6:30pm.
3. Anytime between 3:00pm and 6:30pm you may come to the gym and sign up for a heat.
4. Heats will be first come first serve, if you want to WOD early show up early!
5. The first heats of 18.1 will start around 3:30pm, and the last heats around 6:30pm - 7pm.
6. During Friday Night Lights we will need judges, the whole time! If you are doing the workout you will either be judging before or after you workout. If you are not doing the WOD, please feel free to come by and judge and/or spectate!
7. The more the merrier, please come early and stay late, we need judges and moral support the whole way through!
If you cannot make it Friday morning or Friday evening there are still opportunities to get the Open WOD done. Saturday at 9am-10am and Sunday at 9am-11am, if you can find a person to judge you then you may complete the Open workout. The same goes for Monday morning and early afternoon, if you can find a judge and ok it with a coach then you can complete the WOD.
Scores are due at 5pm on Monday!!!
YOU SHOULD BE NERVOUS AND THIS WILL BE FUN!!!
I HOPE TO SEE YOU ALL AT FRIDAY NIGHT LIGHTS!!!
FRIDAY NIGHT LIGHTS!!!
The 2019 CrossFit Games Open is upon us. The second workout 19.2 will be announced Thursday 2/28 at 5pm, Make sure to watch the announcement at http://games.crossfit.com/ to get motivated!!!
The Friday WOD here at CrossFit Train will be 19.2. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 19.2 with a judge and log your scores.
The main event however will be Friday Night Lights!!!
How Friday Night Lights will work:
1. The gym will open at 3:00pm.
2. The gym will close around 6:30pm.
3. Anytime between 3:00pm and 6:30pm you may come to the gym and sign up for a heat.
4. Heats will be first come first serve, if you want to WOD early show up early!
5. The first heats of 18.1 will start around 3:30pm, and the last heats around 6:30pm - 7pm.
6. During Friday Night Lights we will need judges, the whole time! If you are doing the workout you will either be judging before or after you workout. If you are not doing the WOD, please feel free to come by and judge and/or spectate!
7. The more the merrier, please come early and stay late, we need judges and moral support the whole way through!
If you cannot make it Friday morning or Friday evening there are still opportunities to get the Open WOD done. Saturday at 9am-10am and Sunday at 9am-11am, if you can find a person to judge you then you may complete the Open workout. The same goes for Monday morning and early afternoon, if you can find a judge and ok it with a coach then you can complete the WOD.
Scores are due at 5pm on Monday!!!
YOU SHOULD BE NERVOUS AND THIS WILL BE FUN!!!
I HOPE TO SEE YOU ALL AT FRIDAY NIGHT LIGHTS!!!
WOD: 02/28/19
3 Rounds for max reps of:
1 Min of: Burpees
1 Min of: Medicine Ball Cleans, 20/14-lbs.
1 Min of: Calories, Bike/Row/Ski
3 Min of: Rest
WOD: 02/27/19
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After Each Set:
10 Dumbbell Floor Press
15 Weighted AbMat Sit-ups
WOD: 02/26/19
4 Rounds, each for time of:
18 Power Cleans
15 Front Squats
12 Push Jerks
*Rest 2 minutes between rounds.
Men use two 50-lb. dumbbells
Women use two 35-lb. dumbbells
Last chance to SIGN-UP FOR THE CROSSFIT GAMES OPEN!
-------------> HTTPS://GAMES.CROSSFIT.COM/
Scores for 19.1 are due Monday at 5pm!
WOD: 02/25/19
For time:
100 Double-unders
50 Kettlebell Snatches, 53/35-lbs.
25 Chest-to-bar Pull-ups
100 Double-unders
35 Kettlebell Snatches, 53/35-lbs.
15 Chest-to-bar Pull-ups
100 Double-unders
20 Kettlebell Snatches, 53/35-lbs.
10 Chest-to-bar Pull-ups