Hero Sunday

WOD: 11/17/19


“Bulger”

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135/95 pound Front squat, 7 reps
7 Handstand push-ups

Derek Eason
Poison Ivy

WOD: 11/16/19


“Poison Ivy”

Teams of 3, 30 minute AMRAP of:

1: Run 600m

2: 10 Dumbbell Box Step-ups
    10 Dumbbell Thrusters
    *Single DB, 50/35-lbs.

3: Row for Max Calories


*Switch when athlete returns from run, start where you left off on AMRAP.


Derek Eason
The Riddler

WOD: 11/14/19


“The Riddler”
25 minute AMRAP of:
Run 400m
20 Pull-ups
Run 400m
20 Deadlifts, 225/155-lbs.




Derek Eason
Week 5 Final Team Standings

Meal Train for Ralph, Manni, and their new baby!

https://mealtrain.com/m129ol


WOD: 11/13/19

Power Clean 5-4-3-2-1 reps

“Bane”

10-9-8-7-6-5-4-3-2-1 reps of:
Double DB Snatch, 35/25-lbs.

T2B


RHABDO (RED)EMPTION: 286 POINTS

BLUE STEEL: 260 POINTS

BABY’S GOT BLACK: 239 POINTS

HULK SMASH, HIS GREENLINESS: 213 POINTS

Derek Eason
SunDay FunDay

WOD: 11/10/19

“Pluto”

Deadlift 10-8-6-4-2 reps

Then,

Choose two and Accumulate 100 reps:

Floor Press, 50/35-lbs.

Tricep Banded Push-down

Banded Good Morning

Strict Press, 45/35-lbs.

Russian KB Swing, 70/53-lbs.

 

*NOT for time, FOR QUALITY!


Derek Eason
Twenty Point Five is..........

WOD:   11/08/19
 

20.5

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 20.5 will be announced Thursday 11/07 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 20.5. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 20.5 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 20.5 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!!!

Derek Eason