10/10/21
WOD
Rest Day
10/9/21
WOD
Partner “Cameron”
AMRAP 25:
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20")
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#)
50 Synchro Sit-ups
5 Rope Climbs (15-ft.)
- With a partner. Partners alternate work and rest, except when the movement is synchronized.
10/8/21
WOD
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
10/7/21
WOD
4 x 4:30 Rounds For Reps:
800m Run or Row
In remaining time complete as many double unders as possible
- Rest 1:30 between Rounds
10/6/21
WOD
Build to a heavy set of 1 Hang Power Snatch
“Lane”
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (3/4 bodyweight)
Max Unbroken Handstand Push-ups
- Rest as needed between sets
10/5/21
WOD
Build to heavy set of 2 Power Cleans
AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans
Get a Free Shirt!
We are asking our members to help get the word out about CrossFit Train. If you do all 3 of the following you will get a Free CrossFit Train T-shirt!
1. Repost all 4 of our special “promo” posts (watch for them on these days: 10/4, 10/12, 10/20, 10/28)
2. Share all 4 of our special “promo” posts to your story
3. Make 1 “original” gym post of your own and tag the gym
Have fun, be creative, and get the word out. The more the merrier!
10/4/21
WOD
Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35/25#)
AMRAP:
10 DB Deficit Push-ups
10 DB Squats
- Use two DBs
10/3/21
WOD
Rest Day
10/2/21
WOD
”Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlift, 225/155 lb.
12 Pull-ups
24 Double-unders
Get a FREE T-SHIRT! 👕
We are asking our members to help get the word out about CrossFit Train. If you do all 3 of the following you will get a Free CrossFit Train T-shirt!
Repost all 4 of our special “promo” posts (watch for them on these days: 10/4, 10/12, 10/20, 10/28)
Share all 4 of our special “promo” posts to your story
Make 1 “original” gym post of your own and tag the gym
*The free shirt only applies for active members, but non-members are still welcome to share posts!
*Have fun, be creative, and get the word out. The more the merrier!
10/1/21
WOD
12 Sets For Load:
1 Thruster