September 25, 2010

Saturday Partner Workout

Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

Partner Workout

Both Partners Run 400 Meters together

100 Wall Balls  20M/14W (1 partner at a time)

200 Ab Mat Sit Ups (1 partner at a time)

100 Box Jumps 24M/20W (1 partner at a time)

Both Partners Run 400 Meters together

*starting 3 Minutes into the workout everyone does 3 Burpees on top of the Minute – EVERY MINUTE!

Coaches Notes:  Pair up everyone in groups of 2.  At the beginning of the workout both partners must compete a 400 Meter Run.  Once BOTH partners are back on One Athlete at a time can start chipping away at the  1oo Wall Balls.  Once they complete 100 reps between both partners they move onto 200 Ab Mats.  Same rules apply only One Athlete can work at a time.  Once finished they move onto 100 Box Jumps.  When both Athletes are finished with all Three Exercises they must BOTH complete the last 400 Meter Run to finish.

****** Starting at the top of Minute 3:00 the Coach will yell out BURPEES!!!! and EVERYONE must drop down and do 3 Burpees then go back to whatever movement they were on.

If there is a odd number of Athletes and there is a Single Athlete completing this WOD cut the Wall Ball , Ab mat, and Box Jumps in 1/2.

    Filed under: Main

    9 Responses to “Saturday Partner Workout”

    1. Chris A, on September 25th, 2010 at 2:13 pm :

      WOD: 21:30 did the workout with Abby today. She really knows how to push the workout.

      Finally able to come up with a definition for saturday’s workouts. “just enough to make you want to cry”. man they are rough.

    2. Rebecca, on September 25th, 2010 at 2:24 pm :

      running in the rain— thanks steve and heidi — what you thought that would be fun— i got one thing to say BURPEES- i am exhausted.
      Breakfast- spinach omelet and strawberry smoothie

    3. Charles S., on September 25th, 2010 at 2:49 pm :

      Did the WOD w. Craig this a.m. = 15:25 Rx

      we stuck w. our gameplan throughout, awesome team work! always great to see everyone push each other! :)

    4. Steven B, on September 25th, 2010 at 3:00 pm :

      Great work guys. Hope we see you tonight at the Center Bar “Hard Rock”at 9pm – from there at 10pm we will head over to Pangeae. Make sure you say CrossFit at the front door to get free admission and drink tickets.

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