Friday Partner WODs – CFS

Nov 3rd, 2017

Category: CrossFit

Friday Partner WODs – CFS

Beast Mode


Sports Wellness Tomorrow!

Dr. Miguel will be here tomorrow (Saturday) and still has available appointments! If you need an adjustment or have a nagging injury you want looked at, Dr. Miguel is your man. Click HERE to see rates and book an appointment!

We Still Need Judges on SUNDAY 11/12!
We’re getting closer to our judging goal, but still need your help! We could always use help on both days, but we really need some extra help on Sunday, November 12th. Judging responsibilities will be wrapped up by 1:45pm. Grab a buddy and sign up – We appreciate your help!
CLICK HERE TO SIGN UP TO JUDGE!

Not ready to judge? We need volunteers!
If you’re not quite comfortable judging yet, we could still use your help! We need help with various tasks all weekend long – from manning the merch tent to swapping out equipment, to everything in between. If you’d like to help out, CLICK HERE to see available jobs and sign up!

Warm-up
Partner up!
P1: 30/25 Calorie Row
P2: AMRAP Strict Cindy
Switch
P1: 10 Burpees over Rower
P2: Plank Hold
Switch

Mobility
Shoulder Rolling
Thoracic spine
Chest
Lats

Partner WOD 1
12 Minute AMRAP
Partner Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

Level 1- 3-6-9
ADV – Weight Vest; (20/10) and/or Strict Pull Ups

Rest 3 Minutes

Partner WOD 2
12 Minute AMRAP
12/10 Calorie Row
6 Burpee Over the Rower

-Partner A completes one full round then partner b completes one full round back and forth for both amraps. These are sprints where WOD 1 should take <30s per round and WOD 2 should take <1min per round. Scale as necessary.

Score= total rounds in order to do so.

Level 2- 10/8 Cals
Level 1- 8/6 Cals

DISCUSSION 1 Comments

  1. Trevor 11/03/2017 at 9:16 pm

    With Dan
    15+6 Adv w/vest
    12+17 Rx