WOD: 01/09/20

“Make-up” Day

*Make-up any of the Benchmark WODs that you missed earlier in the week.

Or

Every 2:00 for 20 minutes
:1: Goat #1
2: Goat #2

*Goat = Something to want to get better at.

WOD: 01/08/20

WOD: 1/07/20

Introducing Testing Week for our brand new CrossFit Train Benchmarks!

The CrossFit Train Benchmarks are four workouts to test different aspects of Fitness. Every 4 months we will re-test these workouts to measure increases in your Fitness.

This coming week will feature a new Benchmark on Monday, Tuesday, Wednesday, and Friday. Thursday will be a Make-up day if needed. The following week will be make-up until you have completed all the benchmarks. As always we will scale and modify these workouts as needed.

Get Ready for CrossFit Train Benchmarks Testing Week!!!

WOD: 01/06/20

WOD: 01/05/20

Hildy

For time, sharing reps with a partner:
100-calorie row
75 thrusters, 45/35-lb. Barbell
50 strict pull-ups
75 wall-ball shots, 20/14-lb. Ball
100-calorie row

WOD: 01/04/20

Havana
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans, 185/135-lbs.

WOD: 01/03/20

Deadlift 3-3-3-3-3 reps

42-30-18 reps for time of:
Dumbbell Deadlift, 50/35-lbs.
Pull-ups

Announcement:
Tuesday at 5:30pm will now be a Class Time instead of Open Gym.

WOD: 01/02/20

“A Whole Lotta Tabata”

Tabata Air Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Front Squat 75/55-lbs.
Rest 1 minute
Tabata Handstand Push-up
Rest 1 minute
Tabata Double-under

WOD: 01/01/20

“Start Your Year Off with a WOD”

20:20 AMRAP of:
20 Single Arm Push Press, 50/35-lbs.
20 Box Step-ups, 50/35-lbs.
200m Run/Row/Ski/Bike

New Year’s Eve: Class Schedule as Normal

New Year’s Day: Class at 10am ONLY

WOD: 12/31/19

“Heavy Grace”

Rest as needed.

“Heavy Isabel”

*Rx is heavier than you have used for these benchmarks, if you have not completed these workouts before do not exceed 135/95-lbs.