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Category Archives: Partner WOD

THUR 07.03.14

By | Partner WOD, WOD | No Comments
Climbing that mountain one step at a time

Climbing that mountain one step at a time

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Cancelled
No Open Gym in the afternoon/evening

Holiday Schedule

Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America Partner WOD
Sunday 7/6: 12pm class, 1pm open gym.

Workout of the Day: GROUP WOD

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 10 minutes.

B. Group WOD: In teams of 2-14 (entire class) complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift 275#
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and any size interval. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement.

Post load for power cleans and time to finish group WOD. If time capped post percentage of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, class of 5: 375 out of 400 = 94% Rx


And coming tomorrow... 4th of July!

CLOSED

Coming Saturday... Partner WOD

Captain America Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP)
4 Jab-jab-cross-elbow-elbow-knee-knee combo
6 Archer pullups
8 Overhead Walking Lunges with plate (45/25)
200m run
40m Sled push (100/50)

Partners alternating each round. Tape hands / use gloves for boxing. Wear red, white, and blue!

THUR 06.26.14

By | Bring a Friend Days, Partner WOD, WOD | No Comments
30 second Plank Holds. Stuart checking the clock.

30 second Plank Holds. Stuart checking the clock.

Whiteboard Results From Wed


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day: BRING A FRIEND DAY!!

A. Deadlift: 3 sets of 5 reps. 50% of 5RM. (.5-1-3-0)** Rest 2 minutes between sets.
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD: “Threesome Thursdays”
3 Rounds For Time (all reps are per person)

250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings
12 Tandem Burpees

And coming tomorrow...

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

B. Medball Bocce Ball!

FRI 06.20.14

By | Partner WOD, WOD | No Comments
Team Nic & Zac. Partner WOD

Team Nic & Zac. Partner WOD

Today's schedule

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

Workout of the Day (WOD)

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday...

2 vs. 2 Team Competition: “Cutoff”

3 Matches:
8 minutes As many rounds as possible (AMRAP) of:
40 Double Unders. Scale Singles (100)
4 Burpees
100m Sprint
Clean & Jerk (135/95). As many reps as possible (AMRAP). Stop, aka “Cutoff” when opponent [a] finishes 4th Burpee.
Rest 2 minutes between matches.

Team with most Clean & Jerk in 8 minute AMRAP wins match.

THUR 06.19.14

By | Partner WOD, WOD | No Comments
Post WOD

Post WOD. Ernesto, Ducat, and David practicing one of the most important yoga poses: Shavasana

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day: Partner WOD

A. Strict Handstand Pushups (HSPU):7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

Partner WOD (30 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. Both partners working at the same time, but each partner must start each round with a 250m Row.

12 Rounds For Time (6 per person)
250m Row
15 Thrusters (45/35)
5 Pullups (Rx+ CTB Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 18:35 Rx+.

And coming tomorrow...

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday...

2 vs. 2 Team Competition: TBA

THURS 06.12.14

By | Partner WOD, WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day:

A. Bench Press: In 15 minutes work up to a 3 rep max.

B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers 2x (m=20:16 / w=16:12kg)*

*(men = Rx+ : Rx / women = Rx+ : Rx)

Post load for 3 rep max. Post time for both partners to complete WOD.
Ex: 275#, 11:26 (m=Rx+ / w=Rx)


And coming tomorrow...

Double Under (DU) & Jump Rope Terminology
Consecutive DUs: Unbroken DU after another (no singles in between)
Max Consecutive DUs: 1 set of max rep consecutive DUs. Multiple attempts allowed but score highest set.
Continuous Rope DUs: 1 single + 1 DU or 2 singles + 1 DU.. etc. The rope is continuously moving.
Max Continuous Rope DUs: 1 set of max DUs while rope is continuously moving. Count all successful DUs and only DUs. Any singles completed do not count toward max reps but allow for a continuous rope.
Max Reps DUs: total number of DUs in an interval (and be consecutive, continuous, or single rep DUs)
Consecutive Singles: Unbroken single jump ropes
Max consecutive singles: 1 set of max rep singles. Multiple attempts allowed but only score highest set.

A. Chinups & Jump Rope: 3 Rounds (4 minute time limit per round)
OPEN: 1 Set of Max Rep Strict Chinups. (1 attempt)
Then in remaining time…
1 Set of Max Consecutive Jump Rope: singles, continuous rope Double Unders (DU), or DU (multiple attempts permitted)

Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51/402 DUs


B. 3 Rounds (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24”/20)
Tire flips
Burpee plate hops (45# plate)
Rest 1 minute between rounds

Post total reps completed. Ex: 152

FRI 05.23.14

By | Events, Partner WOD, WOD | No Comments
Toes to Bar & Kettlebell dead clean Chutes & Ladder WOD

Toes to Bar & Kettlebell dead clean Chutes & Ladder WOD

Today's schedule

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

Memorial Day Weekend

Murph
We will be doing Murph and Partner Murph on Saturday, May 24th for each class: 9, 10, and 11am. The gym will be closed on both Sunday 5/25 and Monday 5/26 for Memorial Day. Normal hours resume on Tuesday, May 27th.

Workout of the Day (WOD)

A. Speed Singles:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes. Repeat

B. 3 Rounds For Time:
250 Jump Rope Singles
20 Wallball Shots (20/14) 10ft target
15 Pushups
10 GHD Situps

And coming Saturday...

Partner Murph
1 Mile Run: 4x400m relay
100 Pullups
200 Pushups
300 Squats
1 Mile Run: 4x400m relay

Both partners will alternate 400m runs until 1 mile is complete to start and then to finish the workout. Partition the reps however you like, but partners must finish 100 pullups before continuing on to pushups and so on. Only one partner works at a time.

FRI 04.11.14

By | Partner WOD, WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips**
45 seconds rest

B. 3 rounds of 4 minute AMRAP:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Ring Dips** (kipping or strict)
6 Pushups
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and total repetitions from 3 AMRAP rounds ex: 125

And coming Saturday...

NO BAND TRIPLET FRAN:
In teams of three, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (135/95 scaled 95/65)
Weighted Pullups (25/10# DB scaled strict)

Lite (PVC) Fran: 21-15-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (95/65 scaled 75/55)
Pullups

No bands. Mods for Pullups:
Weighted Pullups: Strict pullups or segmented pullup + negative (3 sec) 1:1 or Ring rows 2:1
Pullups: Rings rows 2:1

24 minute time cap