WOD: 03/31/19
3 Rounds for time of:
9 Burpees, bar-facing
6 Handstand Push-ups
3 Deadlifts, 75% of 1RM
*Rest 3 minutes & repeat.
*Rest 3 minutes & repeat again.
WOD: 03/30/19
Team Kelly
Teams of 3:
5 rounds for reps of:
Partner 1: Run 400 meters
Partner 2: Max box jumps, 24/20-inch box
Partner 3: Max wall-ball shots, 20/14-lb. ball
*Switch partners when athlete returns from run.
WOD: 03/29/19
5 rounds for max reps of:
Dumbbell Floor Press, 50/35-lbs.
Strict pull-ups
*Rest 2 minutes between rounds.
EXTRA:
Tabata Ski or Bike
WOD: 03/28/19
“Step-up”
20 minute AMRAP of:
50 Step-ups, unweighted
50 Sit-ups
50 Kettlebell Swings, 53/35-lbs.
30 Step-ups, 53/35-lbs.
30 Toes to Bar
30 Kettlebell Thrusters, 53/35-lbs.
EXTRA:
Alternating 1 and ½ Tabata
1: Right Arm Russian KB Swing
2: Dead Hang
3: Left Arm Russian KB Swing
4: Dead Hang
WOD: 03/27/19
10 Minute EMOTM of:
Ring Muscle-up Practice (see options)
Option 1: 3-5 MU
Option 2: 3-5 Scaled MU
Option 3: Alt. 5-10 Pull-ups/Dips
"Nasty Girls"
3 Rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95-lbs.
Nasty Girls is a CLASSIC CrossFit workout. Check out this video from 2005 when the workout first came out. CrossFit has come a LONG WAY!!!
WOD: 03/26/19
“DreamBoat”
For time with a Partner:
8000m Row/Ski/Bike
*Switch every 1000m.
EXTRA:
SandBag Squats 5 x 10 reps
Make sure to submit your last Open Score by 5pm Monday at HTTPS://GAMES.CROSSFIT.COM/
WOD: 03/25/19
“Double Duty”
4 rounds for time of:
400m Run
20 Double Dumbbell Snatches, 35/25-lbs.
10 Burpees over the Dumbbells
EXTRA:
EMOTM for 10 minutes:
Odd: 30 second Handstand Hold
Even: Max Push-ups
WOD: 03/24/19
As a 2-person team, AMRAP 27 minutes of:
21/15 Calories, Row/Ski/Bike
15 Pull-ups
9 Hang Squat Cleans, 135/95-lbs.
*You go, I go
WOD: 03/23/19
Mr. Joshua
Five rounds for time of:
Run 400 meters
30 Abmat sit-ups
250/175 pound Deadlift, 15 reps
WOD: 03/22/19
19.5
For workout details visit HTTPS://GAMES.CROSSFIT.COM/
FRIDAY NIGHT LIGHTS!!!
The Friday WOD here at CrossFit Train will be 19.5. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 19.5 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!!!