Tag Archives: Partner WOD

Saturday, October 21, 2017

Partner WOD
AMRAP 20
Each person works one minute at a time, alternating (work one minute, rest 1 minute while your partner works)

5 Power Snatches
10 Lunges
Max Effort Bar Over Burpees
Score is total number of burpees.

Yay partner WOD! 1 minute on, 1 minute off move through 5 power snatches, 10 lunges and then max bar over burpees each minute. At the end of the 20 minutes your score will be the total number of burpees you and your partner completed.

Saturday, October 14, 2017

Partner Festivus is today! If you get a chance, head on down to CrossFit 608 in Janesville to cheer on a bunch of teams from Recursive!

Partner WOD
800m Partner sandbag run
50 Thrusters
50 Overhead lunges
600m Partner sandbag run
30 Thrusters
30 Overhead lunges
400m Partner sandbag run
10 Thrusters
10 Overhead lunges
200m Partner sandbag run

Holy sandbag running Batman! With your partner run the listed distance, trading the sandbag back and forth as much as needed. When you get back, move through the thrusters and overhead lunges. Again, trade back and forth as much as needed.

Sunday, October 8, 2017

Sunday FUNday!
2 Rounds
In teams of 3 with a running clock:
0:00-3:00 (12:00-15:00)
Team member 1: 20 KBS(70/55)
Team member 2: Hold botttom of squat
Team member 3: Rest
Rotate as many times as possible
3:00-6:00 (15:00-18:00)
Team member 1: 20 T2B
Team member 2: Hold front plank
Team member 3: Rest
Rotate as many times as possible
6:00-9:00 (18:00-21:00)
Team member 1: 20 Pull ups
Team member 2: Hold side plank
Team member 3: Rest
Rotate as many times as possible
9:00-12:00(21:00-24:00)
Team member 1: 20 Wall balls
Team member 2: Hang from bar
Team member 3: Rest
Rotate as many times as possible

Today is about keeping track of that clock and who is supposed to be in each spot at any given time. Switch as often as you need to within each 3 minute block to insure everyone is able to contribute and rest as needed.

Move through the entire thing twice.

Saturday, September 30, 2017

Partner WOD:
In teams of two complete the following:
100 Calories on assault bike
100 Burpees
1 Mile run, alternating 400m
100 Calories on rower
10 x 60′ Prowler push

One partner works at a time, the other person rests. Alternate as needed. Must go through the movements in order and finish all reps before moving on to the next (with the exception of the bike/row – depending on class size half can start on row, the other on bike.)

Sunday, September 24, 2017

Sunday FUNday!
Festivus Partner Workout #2
With a 10-Minute Running Clock
PART 1
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)

Partners must switch if the rope jumper stops or misses.

PART 2
– Calorie Row
– While Your Partner Does Wall Balls

Partners must switch if the ball hits the ground.

Yesterday was so much fun, let’s go ahead and do the 2nd Festivus Team Competition workout! If the class is too large for the number of rowers we have, then we’ll run 2 (or more) heats. One team will count reps and cheer while the other team works. It is good to get used to being judged on each rep. This is what will happen in a competition. You should also plan to get no-repped at least once. You need to know what that feels like and choose how to respond so that so you can keep moving on. It will mess with you mentally a bit. Also know there is no point in arguing with the judge – all you will do is lose valuable time. (Have you guys read “Chasing Excellence” by Ben Bergeron yet?)

In Part 1, on 3-2-1-Go! one partner will start SUs (have you seen the video of the Games athletes attempting singles after being trained for so long in doubles? Even if you can do double unders, you will work on single unders today – there is definitely value in that) and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.

Part 2 only begins once the combined number of burpees reaches 60 in part 1. At the start of WOD 3 for each pair of Athletes, the judge will reset the rower to zero with total calories rowed being displayed on the monitor. The monitor should not be touched or reset again until the pair of Athletes complete WOD 3. This way the total calories rowed of both Athletes is easily measured. One partner will row while the other performs wall balls. The partner rowing can only row while their partner is performing wall balls. If the wall-ball Athlete drops the ball the Athletes must switch. Otherwise the Athletes decide when to switch and may switch as often as they want during the time allowed.

Two scores for this one today: Time to complete 60 burpees (both athletes burpees combine to achieve 60 – not 60 each) and total calories rowed + total wall balls.

Saturday, September 23, 2017

Partner WOD:
Hold My Protein Shake…It’s GO Time!
9-Minute AMRAP
3 Minutes
– Box Jumps (24/20)
– Partner Holds Front Rack (95/65)
3 Minutes
– Pull-ups
– Partner Holds Tricep-extension On Box
3 Minutes
– Shoulder-to-overhead
– Partner Holds Bar Hang

Many of our athletes are competing in Partner Festivus this fall – so let’s go ahead and try out one of the workouts! If you enjoy it, maybe grab a partner and register for Festivus!

On 3-2-1-GO one Athlete will get into position with a static, standing, front-rack hold of the barbell. The partner will then begin box jumps. Box jumps cannot be performed unless the partner is in position with the front-rack hold. If the bar lowers below the shoulders the Athletes must switch. Athletes may switch any time and as often as they want during the 3-minute period.

At the 3-minute mark the MC will announce it’s time to switch. One Athlete will get into position for a static tricep-extension hold on the box. The partner will then perform pull-ups if you’re Intermediate or ring rows if you’re Novice or Master. Pull-ups or ring rows cannot be performed unless the partner is in a proper position with the static tricep hold. If the team is in the Intermediate division and one of the Athletes can’t do pull-ups, anytime there is a switch between the tricep hold and the pull-up, the Athlete who cannot do pull-ups must at least try to get one before switching back to the tricep hold. The Athlete doing pull-ups or ring rows may stop, get out of position and then regrip, reposition and begin reps again as long as their partner in the tricep hold doesn’t lose position. Athletes may switch any time and as often as they want during the 3-minute period.

At the 6-minute mark the MC will announce it’s time to switch. One Athlete will get into position static hanging from a pull-up bar with no part of the body touching the ground. The partner will then begin shoulder-to-overhead (S2OH). The partner doing S20H may get the barbell in the front rack position while the other Athlete gets into position for the static hang but S2OH reps cannot be performed unless the partner is static hanging from a bar. If the partner hanging drops from the bar the Athletes must switch. The partner hanging may adjust grip or even switch grips as long as they don’t drop and no part of the body other than their hands touch any part of the equipment. Athletes may switch any time and as often as they want during the 3-minute period.