WOD: 03/17/19
"Air Force"
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High-Pulls, 95/65
20 Push Jerks, 95/65
20 Overhead Squats, 95/65
20 Front Squats, 95/65
(4 Burpees at the top of each minute)
WOD: 03/16/19
For time, as a 2-person team:
1000m Run
100 1-arm dumbbell Power Snatches
800m run
80 1-arm dumbbell Power Snatches
600m Run
60 1-arm dumbbell Power Snatches
*As heavy as possible. Each athlete runs 1000/800/600, in 200m relays. Share DB reps.
WOD: 03/15/19
19.4
For workout details visit HTTPS://GAMES.CROSSFIT.COM/
FRIDAY NIGHT LIGHTS!!!
The Friday WOD here at CrossFit Train will be 19.4. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 19.4 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 fourth workout 19.4 will be announced Thursday 3/14 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 19.4. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 19.4 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: 03/14/19
Hell’s Bells
5 rounds for time of:
Run 400m
21 Kettlebell Swings, 53/35-lbs.
12 Kettlebell Thrusters, 53/35-lbs.
EXTRA:
Alternating 1 and ½ Tabata
1: Side Plank Rotations, Right
2: Burpees
3: Side Plank Rotations, Left
4: Burpees
WOD: 03/13/19
10 minutes Practicing the Power Snatch
“I’ve got 5 on it”
As many rounds and reps as possible in 15 minutes of:
25 Double Unders
5 Power Snatches, 135/95-lbs.
25 Double Unders
5 Bar Muscle-ups
EXTRA:
Snatch Deadlift, 5 sets of 5 reps
WOD: 03/12/19
“Motorhead”
For time:
Row 1500m
120 Air Squats
90 Sit-ups
60 Wall-balls, 20/14-lbs.
30 Toes to Bar
EXTRA:
Accumulate 3 minutes in a Handstand
Accumulate 30 reps of Strict HSPU
(as difficult as possible)
WOD: 03/11/19
Weightlifting Complex
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks
For time:
3 Rounds of:
20 Deadlifts, 155/105
10 Push Jerks, 155/105
Immediately into...
30 Chest-to-bar pull-ups
-------------> HTTPS://GAMES.CROSSFIT.COM/
Scores for 19.3 are due Monday at 5pm!
WOD: 03/10/19
Choose at least 2 of the following:
For time:
Row 2000m
21-15-9 reps for time of:
Kettlebell Headcutters, 53/35-lbs.
Burpee Pull-ups
For time:
70 Calorie Ski Erg or Bike
9-15-21 reps for time of:
Dumbbell Snatch, Right Arm
Dumbbell Snatch, Left Arm
Burpee Box Jumps, 24”/20”
WOD: 03/09/19
Ledesma
Complete as many rounds as possible in 20 minutes of:
5 difficult handstand push-ups
10 Toes to bar
20/14-lb. Medicine ball cleans, 15 reps
WOD: 03/08/19
19.3
For workout details visit HTTPS://GAMES.CROSSFIT.COM/
FRIDAY NIGHT LIGHTS!!!
The 2019 CrossFit Games Open is upon us. The first workout 19.3 will be announced Thursday 3/7 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 19.3. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 19.3 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!!!