You are here: Home / Archives for Partner WOD

Wednesday, 17 April 2024

16 April 2024 by 4 Comments

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games!

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row

 

For Time

Compare to Wednesday, 25 April 2018

*Equal work and only one partner working at a time throughout WOD, except WB throws.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes

 

 

For time and score

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Hybrid, Partner WOD

Friday, 12 April 2024

11 April 2024 by 2 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, TOMORROW the 13th, and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

Partner WOD

200m Run (together)

4 Rounds of “Cindy” (alternate rounds)

400m Run (together)

8 Rounds of “Cindy” (alternate rounds)

600m Run (together)

12 Rounds of “Cindy” (alternate rounds)

 

For time

(35:00 cap)

“Cindy”= 5 pull-ups, 10 push-ups, 15 air squats

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Partner WOD

Saturday, 06 April 2024

5 April 2024 by 2 Comments

Our MP Coaches!

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

Strength:

Every 2 minutes on the minute, perform:

2 Shoulder Press* ⇒ 3 Push Press*

 

4 rounds for quality

*Do all rounds at 80% of SP and 80% of Thruster. Using two barbells is allowed.

 

Conditioning:

Partner WOD, equal work 

60 Double unders

50 Calories Row

40 Kettlebell swings (72/53)

30 Squat cleans (115/73)

20 Strict pull-ups

10 Strict handstand push-ups

 

2 Rounds for time

(25:00 cap)

 

Post results and experiences to comments

Filed Under: 20+ min, Hybrid, Lifting, Partner WOD

Wednesday, 03 April 2024

2 April 2024 by 5 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

Partner WOD (equal work on each movement)

As many rounds and reps as possible in 8-minutes of:

20 Alternating dumbbell hang clean and jerk (50/35)

10 Bar muscle-ups

 

…Rest 3 minutes and then…

 

As many rounds and reps as possible in 8-minutes of:

20 Double dumbbell shoulder to overhead (2 x 50/35)

20 Chest-to-bar pull-ups

 

…Rest 3 minutes and then…

 

As many rounds and reps as possible in 8-minutes of:

20 Devil presses (2 x 50/35)

30 Toes-to-bar

 

For scores

 

 

Posts results and experiences to comments

Filed Under: 20+ min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Partner WOD, Skill

Saturday, 30 March 2024

29 March 2024 by 4 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

Partner WOD

10 Rounds, partners alternate rounds, of:

2 Bar muscle-ups

3 Shoulder to overhead (125/83)

4 Bar over burpees

 

…Rest 2:00, change load, then with equal work…

 

50 Wall ball shots (20/14)@(10/9′)

40 GHD Sit-ups

30 Box jumps (30/24)

20 Power cleans (185/123)

 

…Rest 2:00, change load, then with alternating rounds…

 

10 Rounds, partners alternate rounds, of:

2 Bar muscle-ups

3 Shoulder to overhead (125/83)

4 Bar over burpees

 

For time

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Tuesday, 19 March 2024

18 March 2024 by 5 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

Partner WOD, alternating exercises

300m Run OR 375m Row

50-ft Double dumbbell front rack walking lunges (2 x 50/35)

10 Handstand push-ups

50-ft Double dumbbell front rack walking lunges (2 x 50/35)

30 Crossover single-unders

 

6 Rounds for time

(35:00 cap)

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Partner WOD, Skill

Monday, 26 February 2024

25 February 2024 by 5 Comments

Throwback to 2017 Open 17.1 when DB snatches were introduced!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

Complete as many reps as possible in 6-minutes of:

2-4-6-8-10-12….

Clean and Jerk (115/73)

Chest-2-bar pull-ups

 

For score

 

…rest 4:00, then…

 

14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of:

Clean and Jerk (155/103)

Bar-facing-burpees

 

For time

 

 

Post results and experiences to comments

Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Strength/Speed

Wednesday, 14 February 2024

13 February 2024 by 7 Comments

Throwback: Coach Sarah’s first Open, March 2016!

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Happy Valentine’s Day!

 

Conditioning:

Partner WOD*

“Add a little love”

30-minute AMRAP

1 Pull-up

1 Deadlift (135/93)

1 Burpee-over-bar

1 Power clean (135/93)

1 Calorie biked or skied

 

For Score

Compare to Wednesday, 23 February 2022

*Add one rep to each exercise each round. Partners alternate exercises.

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Monostructural, Partner WOD

Monday, 12 February 2024

11 February 2024 by 5 Comments

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD

21/18 Calories rowed

15 Burpees over rower

9 Clean & Jerks (115/73)

 

10 rounds* for time

(40:00 cap)

*Partners alternate rounds

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Strength/Speed

Tuesday, 06 February 2024

5 February 2024 by 8 Comments

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD, equal work

20 Bar muscle-ups

40 Calories biked

50 Toes to bar

200-ft D-ball bear hug carry (100/70)

 

 

2 Rounds for time

(25:00 cap)

 

 

Post results and experiences to comments

Filed Under: 16-20 min, 20+ min, Bodyweight, Gymnastics WOD, Partner WOD, Skill

Friday, 02 February 2024

1 February 2024 by 4 Comments

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Side plank hold (right)

0:30 Rest

0:30 Side plank hold (left)

0:30 Rest

 

3 Rounds for quality

 

 

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of the following:

10 Shuttle runs (each partner, done at the same time) (25-ft down and back = 1 rep)

10 Synchro deadlifts* (205/143)

10 Wall-walks (equal work required, each partner does 5 reps, split as desired)

 

For score

(30 points per round)**

*Synchro is at the top of the deadlift only

**Each 50-ft is 1 point

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Partner WOD, Skill, Strength/Speed

Saturday, 20 January 2024

19 January 2024 by 2 Comments

Join us today, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD, equal work

Every minute on the minute, perform the following:

Minute 1: Partner A: Max reps kettlebell swings (70/53)

Minute 2: Partner B: Max reps kettlebell swings (70/53)

Minute 3: Partner A: Max distance single-arm suitcase carry each side* (70/53)

Minute 4: Partner B: Max distance single-arm suitcase carry each side* (70/53)

Minute 5: Partner A: 1 Round of strict “Partial Cindy”**

Minute 6: Partner B: 1 Round of strict “Partial Cindy”**

Minute 7: Partner A: Max reps GHD sit-ups

Minute 8: Partner B: Max reps GHD sit-ups

Minute 9: Partner A: Max calories biked

Minute 10: Partner B: Max calories biked

 

3 Rounds for score

*Athlete must switch arms every 50 ft

**Strict “Partial Cindy” is 3 strict pull-ups, 6 push-ups, 9 squats

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Hybrid, Monostructural, Partner WOD

Wednesday, 17 January 2024

16 January 2024 by 3 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

12 Rope climbs (13′)

24 Alternating single-arm dumbbell hang clean & jerk (50/35)

36 Calories rowed

 

…rest 2:00, then…

 

14 Strict handstand push-ups

28 Chest-to-bar

42 Calories biked

 

…rest 2:00, then…

 

16 Bar muscle-ups

32 Single-arm dumbbell overhead squats (50/35)

48 Calories rowed

 

For time

*Equal work, with one working at a time

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Hybrid, Monostructural, Partner WOD, Skill

Saturday, 13 January 2024

12 January 2024 by 5 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*, partners alternate exercises

5 Shuttle runs (25′ down and back = 1)

10 GHD sit-ups

50-ft Front rack lunges (2×50/35)

5 Devil’s press (2×50/35)

10 Box jumps (24/20″)

100-ft Farmers carry (2×50/35)

15/12 Calories rowed

 

10 rounds for time

(35:00 cap)

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Hybrid, Monostructural, Partner WOD
Next Page »