Category Archives: Partner WOD

FRI 10.23.20

By | Partner WOD, WOD, Yoga | No Comments

Lia working on pull up strength with barbell assisted pull ups!


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap] 3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders

At Home
A. DB Bent Row or Pulling Movement

1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap] 3 Rounds
9 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
40 Double Unders
3 Rounds
12 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
50 Double Unders
3 Rounds
15 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
60 Double Unders

Post reps for pull ups, and time for the WOD. Ex: 11-9 C2B, 8+4 Rx.



And coming Saturday...

Partner WOD
AMRAP 30

100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups (Rx+ = C2B)
60 Lateral Burpees Over Kettlebell
40 DB Power Cleans (50/35’s)
40 DB Shoulder to Overhead (50/35’s)
20 DB Ground to Overhead (50/35’s)
20 Ring Dips (Rx+ = Ring Muscle Up)

At Home
Partner WOD
AMRAP 30

80 1-Arm DB Thrusters (50/35) or 120 Lunges
100 Dumbbell Swings (50/35) or Broad Jumps
800m Run (Together)
80 Sit Ups
60 DB Bent Row (50/35’s) or Pulling Movement
60 Lateral Burpees Over DB
40 DB Power Cleans (50/35’s) or 80 Everest Climbers (L+R=2)
40 DB Shoulder to Overhead (50/35’s) or Push Ups
20 DB Ground to Overhead (50/35’s) or Inverted Burpee
20 DB Glute Bridge Floor Press (50/35’s) or Chair Dip

Post rounds for the AMRAP. Ex: 1+45 Rx.



Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit- Michael
11:45a: Stretch & Mobility- Michael


And coming Sunday...

A. EMOM 10
Min 1: 15 Calorie Row or 200m Run
Min 2: 15 GHD Sit Ups or Straight Leg Sit Ups

B. The Three Best Friends
3 Rounds [18min cap]

100m KB Farmers Carry (53/35's)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges

Post time for the WOD. Ex: 15:20 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 10.16.20

By | Partner WOD, WOD, Yoga | No Comments

Lia


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)


On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min Cap]

Devil's Press (50's/35's)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

At Home
On a running clock, in 14 minutes complete for time:
12-9-6-3

Devil's Press (50's/35's) or Inverted Burpees
Burpee Box Jump Overs (24/20) or Burpee Broad Jump 4/3ft
Rest the remainder of the time
At the 12 minute mark
AMRAP DB Hang Squat Clean (50’s/35’s) or Squat Jumps

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.



And coming Saturday...

Partner WOD
“Fire Swamp”
AMRAP 20

100/80 Cal Row
50 DB Box Step Over (50/35)(24/20)
100 Toes to Bar

At Home
Partner WOD
AMRAP 20

1000m Relay
50 DB Box Step Over (50/35)(24/20) or 100 Jumping Lunges
80 Weighted Straight Leg Sit Ups (50/35) or 160 V-Ups

Post total reps completed. Ex: 320 Rx


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael


And coming Sunday...

Buy In: 567m Run
3 Rounds

200m KB Farmer Carry (53’s/35's)
250/200m Row
40 Mountain Climbers (R+L=1)
20 Wallballs (20/14 to 10/9ft)

At Home
Buy In: 600m Run
3 Rounds

200m DB Farmer Carry (50’s/35's)
200m Run
40 Mountain Climbers (R+L=1)
16 1-Arm Thrusters (50/35)

Post time for the WOD. Ex: 17:20 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 10.09.20

By | Partner WOD, WOD, Yoga | No Comments

Nicole


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Handstands
In 10 minutes practice handstand hold progressions.

B. Partner WOD
2 Rounds [26min cap]

1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]
At Home
B. Partner WOD
2 Rounds [26min cap]

800m Run
50 Weighted Sit Ups (50/35) or 100 V-Ups
50 Burpees
25 DB Swings (50/35) or Broad Jumps (4/3ft)
*[partner not rowing holds a DB in a bear hug or holds a plank

All reps are team totals. One partner working at a time. Athletes may partition the reps anyway but must do a minimum of 5 reps before switching partners. Meters on the row only count while partner holds medball above the waist in a bear hug.

Post time for the WOD. Ex: 21:10 Rx.



And coming Saturday...

Partner WOD [20 Minute Time Cap]:
“U-haul”
5 Rounds

200 Meter Run (each) + 14 Deadlift (m = 95/135/185, w = 65/95/125)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)

At Home
5 Rounds

200 Meter Run (each) + 14 DB Deadlift (50’s/35’s) or 14/14 Airplanes
90 Double-Unders + 40 Bow Tie Thrusters (50/35) or 60 Squat Jumps

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 40 DU+singles, speed step 1:1, singles 1:1.

Post time for team to complete all 5 rounds. Ex: 18:34 L3.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) or 24 Lateral Lunges
20/15 Push Ups

B. Banded Stretches

Post time to complete the WOD. Ex: 9:48 Rx.


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 10.02.20

By | Partner WOD, WOD, Yoga | No Comments

Gabriela


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

At Home
A. DB Push Press or Strict Handstand Push Ups

5 sets of 5-8 reps.

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls or 10 Pulling Movement
10 Dumbbell Overhead Tricep Extension or Tricep Push Ups
8/8 Glute Bridge Floor Press or 10 Spiderman Push Ups
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#



And coming Saturday...

“Slipstream”
Partner WOD
5 Rounds

400m Relay (200m each)
15 Overhead Squats (135/95) (Rx+165/110)
15 Box Jump Overs (30/24) (Rx+ 36/30)

At Home
Partner WOD
5 Rounds

400m Relay (200m each)
15 Filly Overhead Squats (50’s/35’s) or 30 Lateral Lunges
15 Burpee Broad Jumps (4/3ft)

Partner WOD with one partner working at a time. All the reps are team totals. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit- Michael
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set

B. 3 Rounds [13min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row

At Home
A. Monkey Grip Double DB Single Leg Deadlift

4 x 3/3
Increase weight each set
Or Tempo Airplanes 3331
4 x 3/3

B. 3 Rounds [13min cap]
21 Double DB Deadlifts (50/35’s) or 12/12 Airplanes
100m Farmer Carry (50/35’s) or 1 minute HS Hold
200m Run

Post load for deadlift and time for the WOD. Ex: 335#, 10:10 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 09.25.20

By | Partner WOD, WOD, Yoga | No Comments

Luke


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Snatch + Overhead Squat
5 x 1+1

B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)

At Home
A. DB Snatch + DB Filly Overhead Squat

5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4

B. AMRAP 9
60 Double Unders
4/4 Filly Overhead Squat (50’s/35’s)

Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.



And coming Saturday...

Partner WOD
“Clean Sweep”
On a running clock, in 8 minutes

60 Toes to Bar
Find 1 RM Power Clean

Rest 2 minutes

For time from 10-22 minutes [12 min cap]
60 Power Clean
60 Front Squats
60 Shoulder To Overhead

Barbell Weight
Rx 120/85
Rx+ 155/105

At Home
On a running clock, in 6 minutes

60 Straight Leg Sit Ups
Max Reps Devil’s Press (50’s/35’s) or Inverted Burpees

Rest 4 minutes

For time from 10-22 minutes [12 min cap]
60 DB Power Clean (50’s/35’s) or Burpees
60 DB Front Squats (50’s/35’s) or Lunges
60 DB Shoulder To Overhead (50’s/35’s) or Push Ups


All the reps are team totals. One partner working at a time. Partners may partition the reps any way.

Post weight for the power clean and time for the WOD. Ex: 265#, 290#, 8:42 Rx+

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
20 Slam Ball Over Shoulder (30/20)
200m Run with Slam Ball

At Home
A. Odd Object Mixed Carry

Shoulder/Front Rack Carry + Suitcase Carry
4 x 100m (change object position at 50m mark)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
10/10 DB Power Clean (50/35) or 20 1-arm Sprawls
200m Run with DB or 300m Run

Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 13:25 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Michael
12n: Zoom Yoga- Michael
5:00p: Open Gym- Jeannette

FRI 09.18.20

By | Partner WOD, WOD, Yoga | No Comments

Lia


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (115/85) (Rx+ 135/95)

At Home
A. DB Push Press or Strict HSPU

4 sets of 3-5 reps at tempo 30X2

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 200m Run
Station 2: 12 Burpee Jump Over Low Object
Station 3: 9 DB Clean & Jerks (50’s/35’s) or 5 Inverted Burpees

Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx



And coming Saturday...

Partner WOD [28 Minute Time Cap] 50-40-30-20-10
Thrusters (m = 45/75/95, w = 35/55/65)
100-80-60-40-20
Double-unders**
400m Run (200m relay)

**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.

1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.

Post times to complete. Ex: 23:30 L3



Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit- Michael
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Slamballs (20/15)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx



Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Carlie
10:45a: All Levels CrossFit- Carlie
10:45a: Zoom CrossFit- Carlie
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 09.04.20

By | Partner WOD, WOD, Yoga | No Comments

Jeannette


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)

At Home
A. DB Push Press or Handstand Push Ups

3 sets of 6-12 reps.

B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes

Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.



And coming Saturday...

Partner WOD
5 Rounds For Time [25 min cap]

20-16-12-8-4 Squat Clean
25 Toes to Bar Each Round
400m Relay Each Round (200m Each Partner)

Barbell Weight Increases Each Round
Men: 95/115/135/155/185
Women: 65/85/95/105/125

At Home
Partner WOD
5 Rounds For Time [25 min cap]

16 DB Squat Clean (50’s/35’s) or 30 Squat Jumps
25 Weighted Straight Leg Sit Ups (50/35) or 40 V-Ups
400m Relay Each Round (200m Each Partner)

All rounds are team totals. One partner working at a time. Athletes may partition the reps any way, but each athlete must complete at least one clean each round and a 200m run.

Post time for the WOD. Ex: 24:20 Rx.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Stretch and Mobility- Michael

And coming Sunday...

5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
15/12 Cal Row
15 Slam Balls (30/20)

At Home
5 Rounds [25min cap]

50ft Walking Lunge
50ft Leopard Crawl
200m Run or 50 Mountain Climbers (R+L=1)
12 DB Snatch (50/35) or 15 Sprawls

Post time for the WOD. Ex: 21:20 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette

Monday Schedule

CFM closed for Labor Day!
At Home WOD
A. Handstand EMOM 8

Min 1 - 30 sec Wall Walk to Handstand Hold
Min 2 - 10 Hollow Rocks + 10 Supermans

B. 2 Rounds For Time [30min cap]
200m Run
50 Sit Ups
200m Run
40 Air Squats
200m Run
30 Push Ups
200m Run
20 Burpees

Post time for the WOD. Ex: 20:20 Rx

Coach's Notes
For part A practice your handstand hold for 30 seconds each minute. Prescribed will be a handstand facing the wall with nose and toes only touching the wall. Scale to 30-45° angle or pike handstand or downward dog. Scale up to work on arm balance or freestanding handstand.

For part B the goal is to finish 20-24 minutes. Scale push ups to what you could do in 2-3 sets max. Scale to incline as needed. For mile > 10 min scale 200m to 100m.