Partner WOD, one person works at a time.
Buy in: 100 KBS 53/35
4 rounds:
10 man makers 30/20
10 wall walks
10 tire flips
100 m buddy carry
Cash out: 100 sit ups
Share on FacebookSaturday Workout of the Day
July 18, 2014 by
Saturday Workout of the Day
November 22, 2013 by
“Batman and Robin” 
(AMRAP – Reps) WOD Courtesy of Commonwealth CrossFit
In teams of 2- 26 Minute AMRAP
Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)
Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt
Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt
If above is completed in less than 26 minutes, start over and continute until 26 minute cap.
Share on FacebookSaturday Workout of the Day
July 5, 2013 by
4 person teams:
p1 – 20 kb swings
p2 – 12 push press
p3 – rests
p4 – rests
rotate thru all movements for 3 of each movement
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same teams, one time thru:
p1 – 10 burpees, 400m row
p2 – rests
p3 – rests
p4 – rests
9:00am Class & 10:00am Open Gym
Share on FacebookSaturday Team WOD
June 1, 2013 by
“Bull”
Two rounds of:
200 Double-unders (500 singles)
135/95 pound Overhead squat, 50 reps Intermediate 95/65 Beginners 45/33 or pvc
50 Pull-ups (beginners do ring pull ups)
Run 1 mile
Grab a partner and split the reps anyhow. Run together.
Fine Dyneing
Saturday Workout of the Day
May 25, 2013 by
“Team Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Run together, split the reps. One person works at a time.
******Reminder: CFNF is closed Monday in observance of Memorial Day! Meet at Murph’s house at 9:00am Monday morning for a Seal Pool WOD. She lives in the subdivision behind Costco. Bring your goggles!
Saturday Workout of the Day
May 11, 2013 by
AMRAP 15 Min:
1 Squat Snatch 135/95 115/75 45/33 (Power Snatch + OHS is OK, Split Snatch is OK, 1 Arm DB Squat Snatch is OK)
1 Box Jump
1 Push Up (show hands)
This is a partner workout. P1 does 1 of everything. Then P2 does 1 of everything. 2nd round is 2 of everything. 3rd round is 3 of everything. This workout was inspired by Brandon Phillips and Jessica Denney. Post rounds to comments.
Saturday Partner WOD!
May 4, 2013 by
18 Min Partner AMRAP:
Barbell Bear Complex (Beginners Bar only- Intermediates 75/55 Rx 95/65)
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5 pull ups
10 push ups
15 squats
One partner completes a round then the other partner may go. 1 Barbell Bear Complex equals:
1 Power Clean (beginners do from hang, int and advanced may pull from the floor)
1 Front Squat
1 Push Press (you may do a thruster from the front squat- be sure to lock your elbows at the top)
Lower the bar behind the neck
1 Back Squat
1 Push Press
Return bar to the high hang
6 cycles = 1 rep
