WOD: 10/30/19
Power Snatch 5-4-3-2-1 reps
“Pisces”
21-15-9 reps for time of:
Power Snatch, 75/55-lbs.
Burpee Box Jump Overs, 24”/20”
Peanut Butter Coconut Power Bites
1 cup peanut butter ( winco fresh ground has best consistency and is cheap)
3 TBS coconut oil
1/3 cup whey powder (I used vanilla)
1 c powdered milk
1/2 c unsweetened coconut
1/2 c chopped nuts ( I used macadamia nuts)
2 TBS honey
Mix well and form into bite sized balls roll in toasted coconut, or chopped nuts or mini chocolate chips.
Most of the ingredients can be found in the winco bulk foods section. Enjoy!
WOD: 10/29/19
“Sagittarius”
3 rounds for time of:
Run 1000m
5 Rope Climbs
WOD: 10/28/19
Front Squat 2-2-2-2-2 reps
“Aquarius”
10 minute AMRAP of:
5 Thrusters, 95/65-lbs.
5 Toes to Bar
5 Thrusters, 95/65-lbs.
10 Toes to Bar
5 Thrusters, 95/65-lbs.
15 Toes to bar
*Ladder does NOT continue, return to top.
WOD: 10/27/19
“Leo”
For time:
Run 1000m
100 Double-unders
Run 800m
80 Sit-ups
Run 600m
60 Kettlebell Swings, 53/35-lbs.
Run 400m
40 Burpees
WOD: 10/26/19
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans, 135/95-lbs.
6 Push-ups
9 Air Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
WOD: 10/25/19
20.3
For workout details visit HTTPS://GAMES.CROSSFIT.COM/
The 2020 Intramural Open
Weekly Friday Night Light Themes
1 - Team Colors
2 - Go Beavers!
3 - Hawaiian Shirts
4 - Halloween
5 - U.S.A
Point System
1 point - Athlete completes Open WOD at Friday Night Lights, any and all Scaling counts.
OR
1 point - Athlete completes Open WOD at another time and/or place AND posts to Facebook or Instagram about the workout and TAGS @crossfittrain
1 point - Athlete Judges 2 other Athletes at Friday Night Lights. *Max 1 point per athlete.
1 point - Athlete dresses up for the weekly Theme at Friday Night Lights.
OR
1 point - Athlete dresses up at another time and/or place AND posts to Facebook or Instagram about the workout and TAGS @crossfittrain
*Social media posts must be separate to get points for each.
2 points - Top 5 Male and Female Athletes in Each WOD.
2 points - Top 3 Male and Female Scaled in each WOD.
2 points - Top 3 Male and Female Masters in each WOD. (40+)
2 points - Athlete sets a PR or gets a “First Ever” in a WOD.
5 points - Spirit Award at Friday Night Lights each Week.
5 points - Most Athletes on a Team at Friday Night Lights each Week.
*Random point challenges and other categories can/will be added throughout the Five Weeks of the Open.
FRIDAY NIGHT LIGHTS!!!
The 2020 CrossFit Games Open is upon us. The third workout 20.3 will be announced Thursday 10/24 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 20.3. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 20.3 with a judge and log your scores or without a judge just like a normal class.
The main event however will be Friday Night Lights!!!
This year Friday Night Lights will be extra special because we are doing our very first Intramural Open!
Everyone will be on a Team and your Team will receive points for each athlete that completes the workout (RX, Scaled, Modified, etc it all counts!), judges other athletes, dresses up for the weekly theme, performs well in the workout, gets a PR, etc. There will also be weekly Spirit and Attendance awards.
How Friday Night Lights will work:
1. The gym will open at around 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 20.3 will start around 3:30pm, and the last heats around 6:30pm.
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.
If you are signed up through CrossFit scores are due at 5pm on Monday!!!
The 2020 Intramural Open
Weekly Friday Night Light Themes
1 - Team Colors
2 - Go Beavers!
3 - Hawaiian Shirts
4 - Halloween
5 - U.S.A
Point System
1 point - Athlete completes Open WOD at Friday Night Lights, any and all Scaling counts.
OR
1 point - Athlete completes Open WOD at another time and/or place AND posts to Facebook or Instagram about the workout and TAGS @crossfittrain
1 point - Athlete Judges 2 other Athletes at Friday Night Lights. *Max 1 point per athlete.
1 point - Athlete dresses up for the weekly Theme at Friday Night Lights.
OR
1 point - Athlete dresses up at another time and/or place AND posts to Facebook or Instagram about the workout and TAGS @crossfittrain
*Social media posts must be separate to get points for each.
2 points - Top 5 Male and Female Athletes in Each WOD.
2 points - Top 3 Male and Female Scaled in each WOD.
2 points - Top 3 Male and Female Masters in each WOD. (40+)
2 points - Athlete sets a PR or gets a “First Ever” in a WOD.
5 points - Spirit Award at Friday Night Lights each Week.
5 points - Most Athletes on a Team at Friday Night Lights each Week.
*Random point challenges and other categories can/will be added throughout the Five Weeks of the Open.
FRIDAY NIGHT LIGHTS!!!
The 2020 CrossFit Games Open is upon us. The third workout 20.3 will be announced Thursday 10/24 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 20.3. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 20.3 with a judge and log your scores or without a judge just like a normal class.
The main event however will be Friday Night Lights!!!
This year Friday Night Lights will be extra special because we are doing our very first Intramural Open!
Everyone will be on a Team and your Team will receive points for each athlete that completes the workout (RX, Scaled, Modified, etc it all counts!), judges other athletes, dresses up for the weekly theme, performs well in the workout, gets a PR, etc. There will also be weekly Spirit and Attendance awards.
How Friday Night Lights will work:
1. The gym will open at around 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 20.3 will start around 3:30pm, and the last heats around 6:30pm.
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.
If you are signed up through CrossFit scores are due at 5pm on Monday!!!
WOD: 10/24/19
“Aries”
20 minute AMRAP of:
Run 200m
20 DB Snatches, 50/35-lbs.
Run 200m
20 DB Step-ups, 50/35-lbs. to 24”/20”
WOD: 10/23/19
Back Squat 2-2-2-2-2 reps
“Gemini”
For time:
120 Double-unders
60 Medicine Ball Cleans, 20/14-lbs.
30 Strict Handstand Push-ups
Rhabdo (Red)emption: 112 points
Hulk Smash, His Greenliness: 97 points
Baby’s Got Black: 95 points
Blue Steel: 90 Points
WOD: 10/22/19
“Taurus”
5 rounds for load, height, and calories of:
6 Unbroken Power Cleans
:20 Right Side Plank
:20 Left Side Plank
6 High Box Jumps
1:00 Row
*Rest 2:00
*Increase load, height, and calories on row throughout.
WOD: 10/21/19
Sumo Deadlift 2-2-2-2-2-2-2-2-2-2-2 reps
“Capricorn”
10 minute AMRAP of:
100’ Farmer’s Carry
10 Chest to Bar Pull-ups
100’ Farmer’s Carry
10 Burpees
*Farmer’s Carry as heavy as possible.