WOD: 03/25/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
5 rounds of:
10 Lateral Line Hops
10 Lunges
10 Push-ups
WOD:
5 rounds of:
3:00 on / 1:00 off
10 Hollow Rocks
5 Strict Burpees
20 Sit-ups
10 Jumping Air Squats
30 Russian Twists*
15 Plank Burpees
*hold something with weight i.e. a book or gallon jug for Russian twists.
Cash Out:
5 sets of 10 Seated Leg Lifts
*L-sit
WOD: 03/24/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
6 minute EMOTM:
1: 10 Burpees
2: 10 Candlesticks
WOD:
20 minute AMRAP of:
2:00 Plank
50 Mountain Climbers
2:00 Active Squat Hold
50 Air Squats
2:00 Handstand or Pike Hold
50 Push-ups
Cool Down:
Inactive Squat Hold for 5 minutes
Straddle Stretch for 5 minutes
WOD: 03/23/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
5 Minute AMRAP of:
10 Kang squats
10 Skips in place
10 Bend and bows
WOD:
Alternating Tabata
8 Rounds Alternating:20 ON/ :10 OFF
Sit ups
Air squats
Rest 2 Minutes
Toes-to-target
Object cleans
Rest 2 Minutes
Alternating V-ups
Thrusters
Extra Work/Cool Down:
5 Sets of 10 floor press
Cobra stretch
Hip-quad-wall stretch
* For Object Cleans use a barbell, dumbbells, medicine ball, basketball, etc.
*For Thrusters use an empty barbell, dumbbells, kettlebell, heavy waterbottle, etc.
*For Floor Press use dumbbells, 2 heavy waterbottles, puppies, etc.
WOD: 03/22/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
4 Rounds of:
6 Spiderman crawl
8 Push ups (increasing difficulty i.e. incline, regular, pike)
10 Jumping Jacks
WOD:
10 Rounds for Time of:
20 Step ups (weighted)
3 Strict Handstand Push-ups
Rest 5 minutes
10 Rounds for time of:
50 Double-unders or Lateral Line Hops
3 Strict Handstand Push-ups
*scale as needed to pike push-ups or regular push-ups.
Cool down:
5 Sets of 10 Perfect Hollow Body Rocks
Calf Stretch
Demo Video: How to do a proper pike handstand push-up on the floor
WOD: 03/21/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
5 rounds of:
20 Plank Shoulder Taps
10 Air Squats
20 Arm Swings, forward and back
10 Jumping Air Squats
WOD:
EMOTM for 21 minutes:
1: Max Walking Lunges
2: Max Reverse Plank
3: 10 Push-ups
Cash Out:
Accumulate 3 minutes in a Handstand
*freestanding, on a wall, or in pike.
WOD: 03/20/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up:
In a 50-foot space, 2 Rounds down and back of each movement:
High knees
Butt kickers
Quad pull
Knee hug
Skips
Hamstring march
Inch worm
WOD:
Endurance Club “At Home”
For time:
1000m Run
50 Burpees
1000m Run
50 Burpees
1000m Run
Cool Down:
Pigeon pose x 2:00/side
Chest-wall stretch x 2:00/side
Reverse Lunge x 2:00/side
Train Family:
While we are closed we will continue programming CrossFit Train “At Home” WODs which require little to no equipment. We also encourage those who have borrowed equipment or have equipment of their own at home to send us an e-mail detailing all the equipment you have and a description of your space so that we can send you a customized program. The more thorough you are, the better we can individualize your workouts.
Again, let us know:
⁃ What equipment (i.e. dumbbells, kettlebells, boxes, jump rope, rower, etc.)
⁃ What weight is your equipment (so we know what kind of rep schemes to program)
⁃ How big is your space (i.e. 400 sq. ft. garage, 300 sq. ft. living room, etc.) or send us a photo
⁃ Other info like if you have a space for wall balls or handstand push ups
⁃ Or if you plan on doing most of your workouts at a park or track
How it will work:
⁃ After you send us a description/photo of your equipment and space we will send you a personalized workout
⁃ Once you have completed the workout send us your score
⁃ Upon receiving your score we will send you the next workout
Even if all you have is a set of dumbbells or a single kettlebell we can come up with WAY more fun workouts than with no equipment at all. We want to foster communication and we encourage everyone to please e-mail to get your customized workouts! This is for everyone with some equipment, so lets do this!!!
WOD: 03/19/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up
8 minute AMRAP of:
4 Plank Burpees
8 Jumping Lunges
4 Push-ups
WOD
“Tabata in the House”
Tabata Alternating Cossack Squats
Rest 1 minute
Tabata Grasshopper
Rest 1 minute
Tabata Right Side Plank
Rest 1 minute
Tabata Left Side Planks
Rest 1 minute
Tabata Tuck Jumps
*download a Tabata timer App on your smartphone!
Cool Down
10 sets of 1 Push-up, each rep as slow as possible!
Straddle Stretch x 3:00
Deep Lunge x 2:00/side
Tomorrow (3/18) we will be checking out equipment for those who have the space and want to borrow equipment. This will be on a first-come, first-serve basis with seniority at CrossFit Train as the tie break. Equipment rental is included as part of your gym membership.
Wednesday, March 18th
9:30 AM - 11:00 AM
4:00 PM - 6:00 PM
Must have adequate storage space for equipment indoors (locked and secure location).
Must return equipment as soon as the gym reopens.
Must clean equipment upon returning it.
Must Pledge Active Gym Membership through April or however long you have equipment .
Custom WODs created for you based on equipment.
If you break it or lose it you buy it.
WOD: 03/18/20
Movement Demos will be posted to Instagram and Facebook Stories
Warm-up
10-8-6-4-2 reps of:
Bend n’ Bows
Sit ups
Broad jumps
WOD
15 minute AMRAP of:
20 Burpees
10 V-ups
20 Air Squats
10 Tuck-ups
Cash Out
Tabata Hollow Hold
Cobra stretch x 2:00
Tomorrow (3/18) we will be checking out equipment for those who have the space and want to borrow equipment. This will be on a first-come, first-serve basis with seniority at CrossFit Train as the tie break. Equipment rental is included as part of your gym membership.
Wednesday, March 18th
9:30 AM - 11:00 AM
4:00 PM - 6:00 PM
Must have adequate storage space for equipment indoors (locked and secure location).
Must return equipment as soon as the gym reopens.
Must clean equipment upon returning it.
Must Pledge Active Gym Membership through April or however long you have equipment .
Custom WODs created for you based on equipment.
If you break it or lose it you buy it.
After careful consideration we have come to the decision to close the gym starting Tuesday 3/17 through Monday 3/30, tentatively. This decision was not made lightly as we know the importance fitness and community play in our lives. For these reasons we feel that closing our doors is not only our social responsibility but is our way of helping protect the community around us. We have the fortunate opportunity to be able to take this kind of action as a precaution rather than a reaction.
Starting tomorrow “At Home” workouts will include warm-up, cool-down, and other special features such as videos and tutorials. In the next few days we will be preparing to loan out equipment on a first come, first serve basis. This will only be reserved for those who plan to remain members for April onward.
We care about each and every one of you and keeping you all healthy is our top priority. Feel free to contact any of your coaches for training tips or workout ideas, especially if you have your own equipment. We will be happy to provide anything necessary to help keep you fit and active during this time. Stay healthy and we can’t wait to see you back at the gym soon!
WOD: 03/17/20
Movement Demos posted to Instagram and Facebook Stories
Warm-up
5 rounds of:
20 Air Squats
15 Jumping Jacks
10 Mountain Climbers
5 Push-ups
WOD
For time:
21-18-15-12-9-6-3 reps for time of:
Ball Cleans
Push-ups
Lunges Holding Ball overhead
*use a basketball, soccerball, volleyball, etc. or any type of weighted ball available.
Cool Down
Accumulate 2 minutes in an Elbow Plank
Deep Lunge Stretch x 2:00/side
Chest Stretch on Wall x 1:30/side
