Yearly Archives: 2018

Saturday Partner WOD
WHO IS READY FOR THE GAMES?!

CrossFit Games Open 12.4 (12 Min Amrap)

150 Wall balls (20 lbs to 10' target)
90 Double-unders (180 Singles)
30 Muscle-ups (Pull-Ups/Banded Pull-Ups/ Box Jump Pull-Ups)

Split reps evenly, as each partner finishes
their reps continue on to next movement. Only 1 person
doing the movement at the same time

Then
CrossFit Games Open 17.1
For time:
9 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
18 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
27 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
36 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
48 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in

Partners wait for other partner to finish their reps before
Moving on. 1 Member from the resting member must
Hold Deadlift Bar (225/155, 185/115, 155/85)
Deadlift hold can’t touch ground the entire Wod,
If it does, 3 ropes climbs

Then
Row(1500 Meter and 15 Rope Climbs, split evenly)
1 partner row and only 1 partner do rope climbs?

21-15-9

bike or row for 3 min

bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
inch worm to half way then, broad jump down - jog "

Skill Work
6 min emom 3 front squat 50% 3 burpee bar jump over

WOD
5 squat cleans 70%
10 bar jump over
5 hspu
10 ball slams

Warmup

bike or row for 3 -5 min
2 person partner
RD 1: a1 jog down and around while a2 air squats - switch
RD 2: a1 jog down and around while a2 alt lunges - switch
RD 3: a1 jog down and around while a2 down dog puch ups - switch

Challenge
partner row
5rds each
a1 row300/200
switch

PARTNER WOD
2 person partner wod for time.

Cindy with a twist
10rd total (5ea) 5 pull-up, 10 hrpu, 15 wreck bag squats
a1 goes and a2 can follow right behind - just cant pass

Annie in half
50,40,30,20,10
jump all
weighted sit-ups 45/25
spilt

Grace
30 C&J 135/95, 115/75, 95/65, 85/55, 75/45
split