Category Archives: Partner WOD

THUR 02.13.20

By | Partner WOD, WOD | No Comments

Ryan and Pat


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [22min cap] 2000/1600m Row
60 Wall Balls (20/14)
40 Synchronized Burpees
60 Wall Balls (20/14)
100 Tandem Sit Ups

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.


And coming tomorrow...

A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 - Superman Hold
Min 3 - 20 Plate Russian Twists (25/15)

B. 2 Rounds [12min cap]
14 Goblet Squats (53/35) (Rx+=70/53)
12 KB SDLHP
10 Kettlebell Swings
8 Right Arm KB Overhead Reverse Lunges
14 Goblet Squats
12 KB SDLHP
10 Kettlebell Swings
8 Left Arm KB Overhead Reverse Lunges

Post time for the WOD. Ex: 8:10 Rx.

FRI 02.07.20

By | Partner WOD, WOD, Yoga | No Comments

David R


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Push Press
5-5-5-5
Work to a Heavy 5 rep for the day

B. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

Post load for press and time for the WOD. Ex: 195#, 12:49 Rx.



And coming Saturday...

Partner WOD. Teams of 2:
AMRAP 20

20 Thrusters (m = 65/95/115, w = 45/65/75)
20 Box Jumps (m = 20/24/30”, w = 12/20/24”)
20 Kettlebell Swings (m = 35/53/70, w = 26/35/53)
20 Bar Over Burpees

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

Score rounds and reps for the WOD. Ex: 5 + 12 L3


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday...

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row
16 Single Arm DB Floor Press from Glute Bridge (50/35) (switch hands after 8 reps)
16 Single Arm DB Lunges (switch hands after 8 reps)
Rest 2 minutes between rounds

Score average row split. Ex: 0:52.7

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 01.31.20

By | Partner WOD, WOD, Yoga | No Comments

Smiles at 6 am circle up!


Today's schedule

5a: All Levels CrossFit- Ellen
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
2 Rope Climbs*
14 Pistols
11 DB Clean and Jerk (50/35’s)

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.



And coming Saturday...

Infinity War
Teams of 3

AMRAP 5
33 Hang Power Cleans (165/115)
600m Run
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (155/105)
60/42 Cal Row
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (135/95)
60/42 Calorie Bike
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (115/85)
600/500m Ski
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (95/65)
210 Double Unders
42 Box Jump Overs

1 teammate working at a time. Teams my partition the reps any way.


Post total reps from all AMRAPs. Total reps per round = 78 (cardio elements are 3 “reps”)
Ex: 305 Rx.



Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday...

A. EMOM 12
Min 1 - 100m KB Front Rack Carry (53/35's)
Min 2 - 80 Double Unders
Min 3 - 10 Bench Press (135/95)

B. 3 Rounds [15min cap]
7/7 Single Arm DB Overhead Squats (35/20)
22 KB Deadlifts (53/35's)
180m Shuttle Sprints (18 x 10m)

Record time to complete WOD Ex. 210, 45, 9:49 Rx


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Cancelled for the Superbowl. Enjoy the game!

FRI 01.24.20

By | Partner WOD, WOD, Yoga | No Comments

Nikkia holding a plank


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. For Time [18min cap] 30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the Beginning of Each Round

B. Front Squat
12 min to work to a Heavy 3 Rep

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.



And coming Saturday...

Triple Double
AMRAP 5
150m Run
10 Slam Balls (30/20)
-rest 5 minutes-
AMRAP 5
15/12 Calorie Row
10 DB Hang Clean & Jerk (50/35)(5 reps then switch)
-rest 5 minutes-
AMRAP 5
5 Devil's Press (50/35's)
10 Toes to Bar

Rounds plus reps for each AMRAP. 10m = 1 rep. Ex: 3+20, 3+4, 3+2 Rx.


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday...

For Time
60 Overhead Plate Lunges (45/25)
40 Chest to Bar Pull Ups
20 Hang Power Snatches (95/65)
10 Squat Cleans
5 Bar Muscle Ups
100m Sled Push (135/90)

Post time for WOD. Ex: 11:23 Rx


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

THUR 01.23.20 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Handstand holds


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

Buddy-Buddy
Partner WOD

30/20 Calorie Row [while partner holds push up plank] 20 DB Push Press (50/35's) [while partner holds plate (45/25) overhead] 40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35's)
40 DB Front Rack Lunges (50/35's) [while partner holds plate at chest (45/25) in a Wall Sit] 30/20 Calorie Row
20 DB Push Press (50/35's)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]
Post time for the WOD. Ex: 12:30 Rx.


And coming tomorrow...

A. For Time [18min cap] 30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the Beginning of Each Round

B. Front Squat
12 min to work to a Heavy 3 Rep

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.

FRI 01.17.20

By | Partner WOD, WOD | No Comments

Billy


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

For Time [14min cap]
27 Back Squats (From the Ground)(115/85)
27 Medball Sit Ups (20/14)
50 Double Unders
21 Back Squats
21 Medball Sit Ups
50 Double Unders
15 Back Squats
15 Medball Sit Ups
50 Double Unders
9 Back Squats
9 Medball Sit Ups

Post time for the WOD. Ex 7:40 Rx.



And coming Saturday...

CFM RISE UP Team Competition

Saturday Schedule

Saturday Schedule

8a: Doors Open
09:00: Event 1 - "Wingbeat"
10:40: Event 2 - "Elevate"
11:40: Event 3 - "Razor Beak"


And coming Sunday...

EMOM/AMRAP
EMOM 10

Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 5 Parallette Push Ups (One Parallette per hand)
-3min Rest-
AMRAP 10
20 Bent Over DB Row (Alternating)
10 DB Box Step Overs (35/25’s)(24/20)

Post rounds and reps in AMRAP. Ex: 4+20 Rx.


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 01.10.20

By | Partner WOD, WOD, Yoga | No Comments

Priscila


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Sumo Deadlift
8-8-8-8

B. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25's)
30-24-18
Pistols

Post load for deadlift and time for the WOD. Ex: 385#, 9:30 Rx.



And coming Saturday...

TBA


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller


And coming Sunday...

A. 5 Rounds
For Quality

5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal