Partner WOD – CFS

Oct 18th, 2017

Category: CrossFit

Partner WOD – CFS

Zara

30 Day Nutrition Challenge
WHEN: October 23-Nov 22nd
BASELINE MEASUREMENTS: Thursday, October 19th & Friday,October 20th
COST: $20 at time of weigh-in/measurements
Benchmark WOD: Monday, October 23rd
PALEO?: Nah…For more info on the challenge click here
SIGN-UP: Click Me

We Need Judges!! November 11th & 12th!
Our seventh annual Southie Showdown is quickly approaching! This is our largest event of the year, with 270 athletes coming from all over to compete and hundreds of spectators coming to watch. It’s an awesome, fun weekend and a great opportunity for us to show how strong the Southie community really is! This event would not be possible without YOUR help! We need a bunch of judges to help the event run smoothly.

Not sure if you can judge? If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!

Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!

Warm-up
400m Team Sandbag Run

Booty Accessory
3 Rounds
10 Banded Side Steps in Each Direction
15 Weighted Glute Bridges
20 SL Unilateral Deadlifts (10/leg)

Partner WOD
400m Team Sandbag Run (4,3)
100 DB Thrusters (50,35)
400m Team Sandbag Run
100 Calorie Bike or Erg
400m Team Sandbag Run
100 Toes to Bar
400m Team Sandbag Run
100 Front Rack lunges w/ DBs

*During the 400m both team members are completing the run. Partners can decide whether they want to switch who is carrying the sandbag every 100m, 200m, or every other 400m. Partners can also each hold a handle and carry it together.

*The Reps of the 4 movements can be divided between partners

Level 2- (3,2), 40,25, 80 Reps
Level 1- (2,1), 30,15, 60 Reps

DISCUSSION 3 Comments

  1. Jason Barrow 10/19/2017 at 12:58 am

    WOD: 30:45 with Ryan (40# db’s)

  2. Trevor 10/19/2017 at 12:36 am

    30:08 with Joel
    Ski erg
    I used 35s, and he used 30s

  3. Brian Campbell 10/18/2017 at 11:30 pm

    26:49 Rx w/Goose