partner wod

CrossFit WOD- 180217

Patty knocking out those thrusters last week.     “Partner FranRap” AMRAP 20 15 Thrusters (95/65) 15 Pull Ups *Alt Rounds & Tag partner   “The most important thing is to enjoy your life- to be happy- it’s all that matters.”-… Read more »

CrossFit WOD- 180210

Did someone say rowing? Let’s wrap up this week with a little cardio.   Partner WOD 20 RFT/ For Total Cals ** 5 Pull ups 10 Push-ups 15 ASQ * ME Cal Row Partner one working on Round while Partner… Read more »

CrossFit WOD – 180127

Good news, this week it’s back to a partner wod.   MetCon Partner WOD 50-40-30-20-10 Russian Swings (24/16) * 20Alt Goblet Lunges (24/16) between rounds *Synchronized btn partners **15 min clock, ME Burpee Pull ups   “Do not let what you… Read more »

CrossFit WOD – 180113

Thrusters getting you down? Pick yourself back up. **Reminder 8 am meeting today for PRC**   Partner Open 12.5 (AMRAP 13) 3 Thrusters (100/65) 3 C2B 6 Thrusters 6 C2B 9 Thrusters 9 C2B etc *Break Up as want, but… Read more »

CrossFit WOD – 180106

Chong and Rudy racing to the finish. Just a blur, they were going so fast!   Partner WOD 4 Rounds Each for Time 21 DB Step ups on 20” (50/35) 21 Ring Rows 15 DB Push Press (50/35) 9 Hollow Rocks… Read more »

CrossFit WOD – 171202

A little Saturday morning Partner WOD to get the weekend off to a great start.   Partner WOD 3 RFT each (IGYG) 200m Run 40 Swings (24/16) 20 Ring Rows 40 DUs    “Good things come to people who wait,… Read more »

CrossFit WOD – 171028

Mitch and Ben a couple weeks ago during a competition.   AMRAP 20 (IGYG) 100m Sprint 5 Pull ups 10 Push ups 15 Squats Rx+: C2B     “Obsessed is just a word the lazy use to describe the dedicated.”… Read more »

CrossFit WOD – 171021

Hallowod today. Be sure to dress up!  ***Please note there will be NO 10AM class on Saturday. Just 9AM Hallowod. This will give us the opportunity to go support Coach Chris & the lovely Katie at Battle in the Bluffs.****… Read more »

CrossFit WOD – 170923

With Chong’s enthusiasm for working out, it was no surprise her brother would want in on the fun. It was definitely a treat to have him join us while he was in town.   Synchronized Partner WOD For Time 800m… Read more »

CrossFit WOD – 170916

A great advantage of doing CrossFit is the scalability of movements. By breaking down the skills, you can work the weaknesses and make them better.   Partner WOD 10RFT each 5 Power Snatch 10 MB SQ Clean (20/14) *P1:1st rd,… Read more »