Instructions: One partner does the hold (A) while the other does the movement (B). Work at same time. Partner one stays on the hold station for each of the three one minute stations in the three minute round. Partner 2 stays on the movement station for each of the same three one minute stations in…

Read More

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: None 3. Buy in with a 800m run (together) 4. Complete two rounds (alternating reps as needed) chipper style. 5. Cash out with a 800m run (together) 6. Your score is your time. Partner WOD:For Time Buy in:…

Read More

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Dumbbell, KB, or odd object b. Wallball, KB, dumbbell, or odd object 3. RX is chipper style – complete all reps of one movement before starting another. If you don’t want to do it chipper style, that…

Read More

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Barbell, Dumbbells, KBs, or odd object 3. The WOD consists of an every other :30 work/rest cycle (work for :30/rest for :30) and a regular EMOM. 4. Partner A is on bar facing burpees, Partner B is…

Read More

Instructions:1. Grab a partner and get in touch via technology 2. Equipment: a. Box or something to jump/step up on b. DB/KB/Odd Object c. Jump Rope 3. Partners work simultaneously – Partner A completes 8 Minute AMRAP A, Partner B completes 8 Minute AMRAP B. 4. Rest two minutes after the 8 Minute AMRAPs and…

Read More

Instructions:1. Grab a partner and use technology to get connected (unless you’re in the same place).2. Equipment: a.) Broom stick/PVC/Tree Branch/Shovel Handle/etc. b.) DB/KB/Weight/Odd Object c.) Something for box jumps or step ups 3. Work is chipper style, but reps can be broken up any way. 4. One person works while the other rests. If…

Read More

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…

Read More

CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side Windshield Wipers 8/leg Walking Lunge 10 KBS 3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist) Partner WOD: 20min AMRAP 10 DB Cleans (50/35) 5/5 Rotational Ball Slams 10/7 Cals AB Optional Finisher: Accumulate 30/30 MB2T BodyFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side…

Read More

QuickFit Warm Up:2 rds 10 Burpees 20 Air squats :30 Forearm Plank Hold WOD:15min AMRAP 100-200-300…Meter Row 20 Situps CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 10 3-Point Drill 2) 10-15 Banded GoodMorning 3) :50 Superman Hold Strength: DeadliftLevel 1: 3×5 (+10lbs)Level 2: 3×5 @ 90% 5RM WOD:Partner WOD 4 Rounds250/250m Row 10-20-30-40 Wall Balls Situps…

Read More