Pistol Scales!

Pistols to a Chair

Kickstand Pistols

Assisted Pistol

The Pistol

WOD:   03/28/20

Movement Demos will be posted to Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
5 minute AMRAP of:
5 Burpees
5 Jumping Squats
5 Jumping Lunges

WOD:

5 minute AMRAP of:
10 Push-ups
15 Air Squats

Rest 5 minutes

5 minute AMRAP of:
10 Pike Push-ups
15 Lunges

Rest 5 minutes

5 minute AMRAP of:
10 Handstand Push-ups
15 Pistols

*Scale to knee push-ups/push-ups/pike push-ups and air squats, jumping air squats, and lunges.

Cool Down:
Deep Lunge x 2:00
Pike Stretch x 2:00
Downward Dog x 2:00

WOD:   03/27/20

Movement Demos will be posted to Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:

3 Rounds of:
10 Broad Jumps
10 Strict Press
10 Walking Lunges

WOD:

EMOTM for 24 minutes:
1: 10 Box Jumps or 20 Tuck Jumps
2: Max 1 Arm Push Press, Right
3: 20 Lunges (weighted)
4: Max 1 Arm Push Press, Left

Cash-out:

Tabata Alternating V-ups
Pigeon stretch

Let’s get flexible! We hope you’re utilizing this time to work on some mobility at home. The straddle wall stretch is a good one for opening up those hips.

This Stretch is also in today’s Cool Down!

WOD:   03/26/20

Movement Demos will be posted to Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
3 rounds of:
1:00 Jog (:30 out and back)
20 Plank Up/Downs
30 Jumping Jacks

WOD:

4 rounds for time of:
Run 800m
Accumulate 2:00 in a Plank
20 Chair Dips

Cool Down:
Tricep-wall Stretch 2:00/side
Straddle Wall Stretch 3:00

WOD:   03/25/20

Movement Demos will be posted to Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

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

Renovations are underway. While the box is empty Brittney and I are working hard to make this gym that much better for when you all return! Get excited!

WOD:   03/24/20

Movement Demos will be posted to Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

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

CROSSFIT TRAIN AT HOME

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

CROSSFIT TRAIN AT HOME

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

If we can’t be together physically then lets at least keep doing it virtually!

Send us pictures of your new home gym set-up, of your daily workout, or anything else in your day related to health and fitness. We want to share it to all of you on our Facebook, Instagram, and Website.

Let’s keep this community rolling by sharing each others “At Home” fitness journeys!

WOD: 03/21/20

Movement Demos will be posted to Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

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.

Time to get outside!

WOD: 03/20/20

Movement Demos will be posted to Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

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

CrossFit Train at Home

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