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Category Archives: Partner WOD

FRI 12.29.17

By | Partner WOD, WOD, Yoga | No Comments

Farmer's carry into the sunset


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Thruster: 1-1-1-1-1. Increasing.

B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.

And coming Saturday...

“Firebird”
4 Rounds For Time [24 Minute Time Cap]:

300m Run
50 Pushups
5 Squat Snatch (70% 1RM)

Both partners run 300m. Reps for pushups and Snatch are team totals and 1 partner working at a time.

Post time to complete the WOD. Ex: 18:49 at 105# Rx.

Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Lana
Evening classes cancelled for New Year's Eve!

Monday Schedule

Closed for New Year's!

FRI 12.15.17 CFM Holiday Party!

By | Events, Partner WOD, WOD, Yoga | No Comments

Elana


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7-11p: CFM Holiday Party!!

Workout of the Day (WOD)

A. Power Box Jumps: 3-3-3-3 increasing height

B. 15 Minute AMRAP
15 Deadlift (155/105)
15 Deficit Pushups (2/1.5”)
15 Box jumps (24/20”)

Post box jump height and total rounds+reps for AMRAP. Ex: 39”, 4+16 Rx.

And coming Saturday...

“Macarena”
Teams of 4-5 Athletes
20 Minute AMRAP
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge

Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.

Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.

Saturday Schedule


10:30a: All Levels CrossFit- Michael
11:30p: Yoga- Monica

Sunday Schedule

10a: All Levels CrossFit- Tina
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 12.08.17 “Grace”

By | Partner WOD, Quarterly Progress Checks, WOD, Yoga | No Comments

Coach Neal


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps


And coming Saturday...

“Turtle Power”
Partner WOD: Teams of 2

5 Minute AMRAP
20 Cal Row
20 Power Slams (20/15)
20 Pullups**
15 Cal Row
15 Power Slams
15 Pullups
10 Cal Row
10 Power Slams
10 Pullups
5 Cal Row
5 Power Slams
5 Pullups
Rest 2 minute and repeat for 4 Rounds.

**Scale Pullups to Kipping Single Pullups (12-9-6-3 reps/set), Barbell Assisted Pullups (BBAP) 1:1, or Ring Rows 1:1.

1 partner working at a time. All reps and distances are team totals. Partners may partition the reps and rounds anyway and must tag to exchange who is working. Continue the each AMRAP where you left off. Total workout is 26 minutes.

Score total rounds and reps. Ex: 1+258 Rx

Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 11.17.17

By | Partner WOD, WOD, Yoga | No Comments

Gretchen and Alex on the row


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Back Squat: 2-2-2-2-2. Increasing weight each set from 85-87-90-92-95% of 1RM.

B. Supple Leopard Stretch & Smash
Adductor Barbell Smash
Super Frog Stretch
Quad Barbell Smash
Couch Stretch

Post load for back squat. Ex: 375#

And coming Saturday...

“Cindy Crushed”
Partner WOD: 20 Minute AMRAP

2 Rounds of Cindy*
15 Sledgehammer
40m Sled Push (100/50)**

All rounds and reps are team totals. 1 partner working at a time and teams may partition the rounds and reps anyway. *Cindy is 5 pullups, 10 pushups, 15 air squats. **The sled push may be solo or partnered.

Post rounds and reps completed. Ex: 5+69 Rx

Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal

FRI 10.27.17

By | Partner WOD, WOD, Yoga | No Comments

Emily practicing her rope climb!


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna

Workout of the Day (WOD)

A. 3 Rounds Descending Reps: [21 Minute Time Cap]
25-20-15 Bodyweight Bench Press
400m Run
500m Row

B. Banded 5-way Shoulder Stretch

Post time for the WOD. Ex: 17:40 Rx

And coming Saturday...

Partner WOD, Teams of 2
3 Rounds For Time [30 Minute Time Cap]:

48 Pullups
80 Situps
48 Overhead Squats (L1 = Front Squats at 65/45, L2 = 65/45, L3 = 75/55)
80 Double Unders

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.

Score the time for the WOD. Ex: 24:10

Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Wil Milne
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 10.20.17

By | Partner WOD, WOD | No Comments

Sarah and Elana pulling the sled #saturdaypartnerwod


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Hang Clean: In 10 minutes work up to a heavy single at 90%

B. For Time [18 Minute Time Cap]
30 Hang Clean (m = 75/95/135/185/225, w = 55/65/95/115/135)
50 Pistols
2000m Row

Post load for clean and time for the WOD. If time capped, 100m = 1 rep.
Ex: 260#, 17:32 L5.


And coming Saturday...

Partner WOD, Teams of 2
18 Minute AMRAP

Buy-in: 400m Medball Carry (20/14)
Then...
20 Kettlebell Deadlift (m = 20/24/32’s, w = 16/20/24’s)
16 Wallballs (20/14 to 10ft)
50 Double Unders
200m Medball Carry

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way. For the 400m buy-in both partners must run together this distance and they must carry the medball with them handing off as much as they’d like. Complete the 200m Medball carry the same way in which both athletes go 200m.

Score rounds + reps for the AMRAP. 200m = 1 rep. Ex: 5 + 58 L3.

Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal

FRI 10.06.17

By | Partner WOD, WOD, Yoga | No Comments

Camille


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Squat Clean Complex: In 15 minutes complete 7 sets increasing weight of this complex form 50% to no more than 80% of 1RM Clean. Each rep is taken from the ground.
1 Hang Squat Clean
1 Pause Squat Clean (below the knee)

B. 3 Rounds [12 Minute Time Cap]
10 Squat Clean (m = 65/95/135, w = 45/65/95)
20/15 Cal Row

Post clean load and time for WOD. Ex: 235#, 9:40 L3


And coming Saturday...

“Secret Door” [16 Minute Time Cap] 3 Rounds:
50 Burpee Pullups
50m Sled Pull

Sled Weight (m = 90/135/180, w = 45/90/135)

*Scale burpee pullups to burpee jumping pullups.
(L2/L3+ = C2B)

All rounds and reps are team totals. Both partners may be working at the same time. For the sled pull both partners will pull together 50m.

Post time to complete the WOD. Ex: 10:34 L3+


Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina