11/6/21

WOD

"Hamilton" with a partner
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

*Share row and reps as desired.
*1000m Run must be in 200m relays.

11/5/21

WOD

Thruster 3 x 3

Front Squat 3 x 3

Accessory:
3 sets for Quality and Load of:
DB Floor Press x 10 reps
Double KB Front Squats, 10 reps

11/4/21

WOD

AMRAP 10 minutes of:
30 Double-unders
10 Push-ups
10 Push Press 95/65-lbs.

Rest 5 minutes

AMRAP 10 minutes of:
30 Double-unders
10 Pull-ups
10 Power Clean 95/65-lbs.

11/3/21

WOD

4 rounds for time of:
15 Ring dips
30 Ab-mat sit-ups
Run 400 meters

11/2/21

WOD

Sumo Deadlift 5-5-5-3-3-3 reps

14 Minute AMRAP of:
7 Handstand Push-ups
7 Burpee Box Jumps 24"/20"
7 Toes-to-Bar

11/1/21

WOD

3 rounds for Max reps of:
1 minute Calorie Row
Rest 1 minute
1 minute of Chest-to-bar pull-ups
Rest 1 minute
1 minute of Calorie Bike
Rest 1 minute
1 minute of Power cleans, 135/95-lbs.
Rest 1 minute

10/31/21

WOD

Rest Day

10/30/21

WOD

“Humans Vs. Zombies”
For time with a partner:
"Walk Like the Dead”: 30 wall walks
“Grave Bursters” : 60 burpees
“Brain Toss” : 60 Wall Ball (20/14-lbs.)
“Blood on the Bar” : 60 Pull ups
“Skull Crushers”: 60 Push-ups
“Suppressing Fire” : 180 Double Unders
“Jump High or Die” : 60 Box Jumps
“Haul Off the Dead”: 60 Deadlifts, 185/135

This Saturday!

Don’t miss the Halloween WOD this Saturday at 9am!
Then come back to the gym that evening for a Halloween Party and Potluck!!

Don’t forget to wear your costume!

Or else…

10/29/21

WOD

Hang Power Clean or Hang Power Snatch
5-5-3-3-3-2-2-2-2-1 reps

Accessory:
3 sets for quality of:
Sandbag Squat x 10 reps
Seated Z-Press with KBs x 8 reps
Yoke Carry x 1 Trip

This Saturday!

Don’t miss the Halloween WOD this Saturday at 9am!
Then come back to the gym that evening for a Halloween Party and Potluck!!

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!

10/28/21

WOD

Each for time:
50 Calorie Row
50 Slamballs

50 Calorie Row
50 Toes-to-Bar

50 Calorie Row
50m Overhead Walking Lunge, 50/35-lbs.

*Rest as needed between sets.