A mid-week partner WOD???

26
Jun

A mid-week partner WOD???

As you’ve noticed, this week is all about breaking down barriers. Getting you out of your comfort zone. Monday was the unknown. Yesterday was no music (and some of you were annoyed πŸ™‚ ) Today, sharing the suffering is on the menu. When you’re with a partner, you’re going to push a little more. You going to dig a little deeper. And you just might find a level of intensity you didn’t know you had.

All that to say, have fun!

3 rounds of:

200M Run
10 Back Squats (135/95 or 60% clean)

3 rounds of:

200M Run
10 Front Squats (135/95)

3 rounds of:

200M Run
10 Front Rack Lunges (135/95)

One person does the run and the 10 reps. Then the next person goes. Both people going = 1 round

mel

36 Responses

  1. Chantal L.

    Yay for mid-week partner WODs!

    WU X 1 + 10(KBS, Burpees, WB, BJ)

    quick practice weighted lunges

    Partnered with Tania and Ginette (cheering squad.. I’m sorry your leg was bothering you).

    WOD @ 75# – 28:24

    Good one!We should have partner WODs in the week more often! Nice partnering with you Tania… you are so fast and strong, mini power house in the making!!

    1. Tania

      You were a great partner!! πŸ™‚ You are so strong, you made all those squats and lunges look easy! Great work! πŸ™‚

  2. Gabriel

    WUx1 + 10 each of KBS 53#, Burpees, Wall Ball 20# and Box Jump @ 30in

    Practiced weighted lunges x5
    95-115-135-145×4
    Pulled a muscle again in left leg.

    Partner WOD with Trent.
    3 rounds of:

    200M Run
    10 Back Squats (Subbed Push Jerks @115# 1st round 95# remainder)
    3 rounds of:

    200M Run
    10 Front Squats (Subbed Push Press @ 95#)

    3 rounds of:

    200M Run
    10 Front Rack Lunges (Subbed Push Press @ 95#)

    Time–>28:49

    Trent did the WOD @ 115# and did it unbroken. Way to go!! πŸ™‚ mine was very broken. Sorry Trent!

    Great work Chantal, Tania and Ginette!!

    1. Trent

      No worries Gab, you were giving it everything you got and only took quick breaks. Plus your running was fast. Great work this morning!

  3. Trent

    WUx1 + 10 each of KBS 53#, Burpees, Wall Ball 20# and Box Jump @ 24in

    Partner WOD with Gabriel

    Wod @ 115# (60% is 125)
    Time – 28:49

    It was a good Wod, 115 was still a challenge and I’m glad for scaling it. But anymore leg workouts and I’ll have to go down the stairs backwards.

    1. Blake

      I have to admit when I saw another leg workout I whimpered…just a little though, honest.
      Nice work Gabe and Trent!

  4. Heather S

    Not only have we been “breaking down barriers” this week, but has anyone else noticed these WODs have been long? I haven’t minded the lack of music or the “surprise” wod, but since I love the fast intense wods I guess I’ll have to adjust my boundaries today πŸ™‚

  5. Shawn Johnson

    WUx1 + 10 each of KBS 53#, Burpees, Wall Ball 20# and Box Jump @ 30in

    Practiced weighted lunges x5
    65-85-95

    Partner WOD with Tim (All Rounds 95lbs)
    3 rounds of:
    200M Run
    10 Back Squats

    3 rounds of:
    200M Run
    10 Front Squats

    3 rounds of:
    200M Run
    10 Front Rack Lunges

    30 min cap

    We only had 100M and 10 Lunges left to go. The lunges were a mess for me. All squats and Lunges were unbroken for Tim.

  6. TL

    Loved/Hated today’s workout. It was long!

    Mobility
    WU x 1
    10 KBS – tried 30# went well, will move up to these for next KBS WOD
    10 Burpees – Owen joined me for these.
    10 Wall Balls – Tried 14#, was surprised that I could actually get it above the line, but I don’t think I am quite ready to move up to them in a WOD, will stick to 10# for now.
    10 box jumps – tried 24″, not nearly has bad as I expected, gonna move to 24″ in WODs

    Strength – practiced weighted lunges – worked up to 60#

    WOD:
    Used 65# – much heavier than I expected, started to really struggle to get up at the end on those lunges, but managed much of the workout unbroken.

    Partner was Angela S.
    Time – 29:36 We were super happy to be under the cap, looked touch and go at mid-point.

  7. Andrea

    Mobility
    WUX1 +
    10 KBS
    10 Burpees
    10 Wall ball
    10 Box jumps
    Strength: Practiced weighted Lunges
    20-30-35

    WOD @ 35# with Amber

    Time- 26:04

  8. Tania

    YAY for Partner WOD in the middle of the week. That was something I was going to miss this summer because we are never around for Saturday WOD’s.

    WOD @ 75# with Chantal and Ginette (I hope your leg is better)

    Time: 28:24

    Love all these changes! Change is good πŸ™‚ Great work this morning Trent and Gabe! That was a tough one!

  9. Joanna

    !!! ATTN CFM MEMBERS !!!
    CrossFit Moncton’s Annual Member Appreciation BBQ and Pool Party will be happening this Sunday afternoon June 30 begining at 12pm. We will provide all the food/snacks just BYOB and don’t forget your swimsuit and towel! Spouses/kids are welcome as well.

    The address will be posted on the white board at the gym. Please put your name on the board if you plan on attending.
    We hope to see many of you there!

    *If the weather doesn’t cooperate the rain date will be Monday July 1 at the same time*

  10. Chantal GuΓ©rette

    Mobility
    WU x 1
    10 KBS (35lbs)
    10 Jump box (24′)
    10 Wallball (10lbs)
    10 Burpees

    Partner WOD
    3 rounds of
    -200m run
    – 10 back squats (55lbs)
    3 rounds of
    – 200m run
    – 10 front squats (55lbs)
    3 rounds of
    – 200m run
    – 10 weighted lunges

    We finished at 30:12… Yeah yeah I know, stupid time cap. Good work Emily, I hope your feet are better πŸ™‚

    LOVE THE MISSING PERSON PHOTOS !!!

  11. Kevin Mack

    WUx1 + 10 each of KBS 53#, Burpees, Wall Ball 20# and Box Jump @ 24″

    Practiced weighted lunges x10
    75-85-95

    Partner WOD with Nick (All Rounds 95#)
    3 rounds of:
    200M Run
    10 Back Squats

    3 rounds of:
    200M Run
    10 Front Squats

    3 rounds of:
    200M Run
    10 Front Rack Lunges

    Time 25:59

    1000m Row

  12. Heather Colleen

    Mobility
    WU x 1 <–OHS with stick…a case of ego over injury. Not my smartest idea. It'll be awhile before I tackle these again.

    10 KBS (30#)
    10 Box Jumps (24β€²)
    10 Burpees

    25 Reward Burpees

    Strength: Front Rack Lunges x10

    35-45-50

    Partner WOD with Steph! – 50#
    3 rounds of
    – 200m run
    – 10 back squats
    3 rounds of
    – 200m run
    – 10 front squats
    3 rounds of
    – 200m run
    – 10 weighted lunges
    Got to 7rds + 8 burpees.

    Holy Freaking Hannah that was a wicked WOD! πŸ˜€

  13. Maria

    Strength weighted lunges x 10
    55-65-75

    Partner WOD with Heather S

    3 rounds of:
    200M Run
    10 Back Squats (75#)

    3 rounds of:
    200M Run
    10 Front Squats (75#)

    3 rounds of:
    200M Run
    10 Front Rack Lunges (75#)

    Time 27:40

    Awesome work Heather you are so determined! Partner WOD was a nice change πŸ™‚

  14. Frank

    WU x 1 (8 reps)
    10 KBS
    10 Jump box
    10 Wallball
    10 Burpees

    Partner WOD with Mel
    3 rounds of
    -200m run
    – 10 back squats (115lbs)
    3 rounds of
    – 200m run
    – 10 front squats (115lbs)
    3 rounds of
    – 200m run
    – 10 weighted lunges(115lbs)

    time: 28:52
    Great job Mel!

  15. Shane Hayes

    Mobility
    Wu x 1 @ 8 reps
    10 wallballs
    10 kb’s @ 70 #’s
    10 burpees
    10 box jumps 30”
    Strength practice weighted lunges
    Wod with partner (Jack)
    3 rounds of:
    200M Run
    10 Back Squats (135)
    3 rounds of:
    200M Run
    10 Front Squats (135)
    3 rounds of:
    200M Run
    10 Front Rack Lunges (135)
    Rx 25.59
    Actually really liked this, gat work Jack!

  16. Jeff L

    Mobility
    WU X 1 @ 8 reps
    KBS, burpees, wall balls and box jumps X 10

    Practice weighted lunges

    WOD with Jeremy

    First 7 rounds Rx’d
    Last 2 rounds – 100m run instead of 200m

    Time – 8.5 rounds + 50m @ the 30 min time cap

  17. Jack

    Mobility
    Wu x 1 @ 8 reps
    10 wallballs
    10 kb’s @ 53#’s
    10 burpees (skipped these due to pec injury)
    10 box jumps 30”
    Strength practice weighted lunges
    Wod with partner (Shane)
    3 rounds of:
    200M Run
    10 Back Squats (135)
    3 rounds of:
    200M Run
    10 Front Squats (135)
    3 rounds of:
    200M Run
    10 Front Rack Lunges (135)
    RX’d in 25:59

    Tough one for sure. Awesome job Shane. Could not have asked f

  18. Jackie H

    WU x 1 (8 reps)
    10 KBS
    10 Jump box
    10 Wallball
    10 Burpees

    Partner WOD with Tracie
    3 rounds of
    -200m run
    – 10 back squats 35lbs
    3 rounds of
    – 200m run
    – 10 front squats 35lbs
    3 rounds of
    – 200m run
    – 10 weighted lunges 35lbs
    Time: 26:37

    Well that was absolutely GROSS!
    Once I got to the lunges, I had no idea how many I was doing for each leg.. The brain wasn’t working!

    Great 5:45 class!

  19. Kimmy

    100 burpees ( 50 no show- 43 B-day – 7 self punishment)
    Burg WUx2
    Snatch Push Press + OHS (3+2)
    60-75-85-90

    Snatch Pulls x3
    120-135-140-150

    Halting Clean DL’s
    175-175-175-185

  20. Jeremy L

    Mobility
    WU X 1 @ 8 reps
    70# KBS, burpees, 20# wall balls and 30 ” box jumps X 10

    Practice weighted lunges

    WOD with Jeff

    First 8 rounds Rx’d
    Last round – 100m run instead of 200m
    Was supposed to do last 2 rds 100 m but did 100m x2 on my second last round cause I don’t know how to listen and got confused .
    Time – 8.5 rounds + 50m @ the 30 min time cap

    I Liked this one but lunges slowed us down. Next time Jeff. Next time.
    Great job 545 !

  21. Amy

    Mobility
    WU (8 reps)
    10 KBS started with 35# but felt like I was going to drop it. Switched to 30#
    10 burpees
    10 wallballs 10#
    10 box jumps 18″

    Practiced weighted lunges

    WOD with Joanne @ 45#
    Halfway through scaled to 100m run & 5 reps.
    At 30 minutes I had 5 lunges left. I did them anyway. I liked working with a partner. Great job Joanne.

  22. Laura K

    Mob Wu x1 10 reps with kbs @ 30lbs 10 burpees, 10 Wallballs @ 10 lbs, 10 box jumps at 18in height.
    Practiced weighted Lunges

    WOD: using a 30lb pound bar.
    Score: 8 rounds 200m.

    Alaina got all her rounds and reps in. I had 10 lunges to go of the last round before the 30 min time cap hit. Nice working with you Alaina. I had fun. The 30 mins zoomed by!
    Nice seeing you Mel and Happy Birthday Lora.

  23. Jenn B

    Strength weighted lunges x 10
    55-65-75

    Partner WOD with Gerry!
    3 rounds of:
    200M Run
    10 Back Squats (75#)

    3 rounds of:
    200M Run
    10 Front Squats (75#)

    3 rounds of:
    200M Run
    10 Front Rack Lunges (75#)

    Completed: 8R+150M Run

    Great job on the lunges Gerry, way to push through, big PR! As for “Waldo” it quickly became a word on my least favorite list.

    LOVE partner wods πŸ™‚

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