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!

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

*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

9/30/21

WOD

6 Rounds For Time:
400m Run/Bike/Row/Ski
12 Box Jump Overs (30/24")

- Alternate cardio element each round.

9/29/21

WOD

For Time:
30 Clean & Jerks
(Choose a heavy to moderate load)

9/28/21

WOD

5 Rounds For Time:
500/350m Row

- After each row, perform 2 double unders for each row pull taken to complete 500/350m