Wednesday Partner WOD

Jan 28th, 2015

Category: CrossFit

Wednesday Partner WOD

Jose

Jose

We will be open in the AM but will only be running one box.  All Levels classes will be held at 530, 630 & 730am in Southie Green.  Rx, L1 and L2 athletes are all encouraged to come to these classes.  There will be no separate bootcamp however bootcampers are encouraged to join the general class at 530 or 630am.  The rest of the day will run as normally scheduled.

Do you have trouble with your front rack mobility? Today is a perfect day to watch the video and practice this partner stretch before class to improve your movement efficiency and reduce wrist pain. Have any questions? Ask the coach!

Day 3 of the 21 Day Nutrition Challenge. Log HERE.

Strength
Front Squat
2-2-2-2-2

Partner WOD
14 Minute AMRAP
5 Hang Squat Cleans (155,105)
20 Double Unders
10 Kettlebell Swings (2,1.5)

-One partner works at a time

Level 3 (135,95)
Level 2 (115,75) (1.5,1) Level 1 (95,50) (1,0.75)
Adv – KB single arm snatch – 5 each arm (2/1.5)

DISCUSSION 20 Comments

  1. Ryan Gould 01/29/2015 at 2:34 pm

    FS: #195 x 2 (PR?)
    WOD: 9+26 L2 (singles x 2) w/ Rajith

  2. Diana O'Neil 01/29/2015 at 2:01 pm

    FS: 205 x 2
    WOD: 11 + 5 Rx

  3. Leann 01/29/2015 at 1:42 am

    strolled into the 4pm class and found Tom Bavin to be my partner!
    115# FS – 10 +4 with (115/85, dub/sings, 1.5/1.25)

  4. Andrea 01/29/2015 at 1:03 am

    FS: 235
    WOD: 16+5 RX with Bowler

  5. Trevor Crean 01/29/2015 at 12:33 am

    Squat: 175#
    WOD: 13+5 with Whalen.

  6. Paul 01/28/2015 at 11:54 pm

    fs:305
    Wod: 14+1 rx with Dale, slowed him down a bit with my kb swings

  7. Goose 01/28/2015 at 11:39 pm

    14+5 ADV with Bish-nasty

  8. biscoe 01/28/2015 at 11:29 pm

    front squat x2: 315, 325 (x1)
    wod: 11 rds adv w/ jlv

  9. Mike Quigley 01/28/2015 at 11:01 pm

    Strolled into the 4:30 class only to work out with Ferrando.
    FS 255×2, 265×1 both tie PRs
    WOD 13+4 RX with dave.

  10. Rob Hassell 01/28/2015 at 6:09 pm

    FS: 305×2 (10# PR)
    WOD: 13+5 Rx w/ Ribeiro

  11. melstec 01/28/2015 at 4:29 pm

    Strength: 175# pr for 2 woo
    WOD: 12 RX w TinaMo and Elizabeth. Fought hard to keep up with Tina each round!

  12. Petra 01/28/2015 at 3:04 pm

    FS: 125#
    WOD: 10+4 with Kara. Rx HPC, I did singles

  13. lizowiz 01/28/2015 at 1:34 pm

    FS: 160
    Wod: 12 rounds @ 105# and 1.5 pood w Jule

  14. Brian M. Maser 01/28/2015 at 1:30 pm

    FS: 300×2
    WOD: 10 Rx with Frawls and Marc P.

  15. Crowley 01/28/2015 at 1:19 pm

    front squat: 275
    wod: 10+2 adv w/ Brendan and Jordan – almost got crushed by the kb toward the end

  16. Frawls 01/28/2015 at 1:03 pm

    FS: 245×2 255×1 – felt terrible. Gotta get back on a squat program
    WOD: 10 Rx with Mase and Marc P. I was definitely the weak link on that squad.

  17. Kurt Brumme 01/28/2015 at 12:11 pm

    Front Squat: 245×2, 255×1
    WOD: 10+3 Rx w/ Trachok