Chipper Time with Partner Power

Today's WOD:

Chipper Time with Partner Power

  

400m Partner Run w/Medicine Ball Pass 20/14lb

50 Power Snatch 1/2 BW

50 Elevated Push-up 24/20"

50 Hang Power Clean

50 Sit-ups Throw over the box 20/14lb ball

50 Sumo Deadlift High Pull

Partner Carry to Stop Sign and back

  

Weight is 1/2 smallest partner's weight

  

Time limit: 35 minutes

Warm-up:

1. Row 30 Calories
2. Shoulder ROM
3. Medicine Ball Clean x10
4. Toes-to-Bar x10
5. Group: Sumo Deadlift High Pull
6. Group: Snatch
7. Snatch 10 in 10

MOD:

Power Snatch

Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Bamf & Steven 19:35

Will B. (1/2) 17:12

Chyrissi & Joslyn 25:10 scaled

Jay and Christopher 20:20

OMD (1/2) 11:10

Rachit & Justin 22:30

Andrew & Alex 24:20

Samantha & Krissy 18:23 scaled

OX & Couchfit 19:15

Missy (1/2) 19:10

Sarge & Kyrie 19:57 Scaled

Belle & Charlotte 22:55 Scaled

Chevy & Rich 14:00

Mighty Mouse & Special K. 17:19 

Jeannette & Sandy 19:03 Scaled

Tiger & Bug 16:20

Thomas & Cornbread 21:14

Reynold & Stephen 20:13

Susie Burpee & Mo 24:03 Scaled

Natalie (1/2) 22:00 Scaled

Will J. & Chris18:59

Tom (1/2) 18:39 Scaled

Ryan & Quentin 20:14 

Carrie & Kelly 23:06 Scaled

Professor 18:55 Scaled

Amish & Michael J. 14:16 

Wonderwoman & (Katie scaled) 20:37

Rick & Jimbo 13:55

Karissa & Vicki 20:47

Louis & Mike C. 22:38

Monkey & Firecracker 14:36

Stoner & Logan 12:10

El Diablo & Cory 19:09

Captain & Supergirl 18:31

Neighbor & Dylan 18:21

Lindsey & Susan 25:30

Mike & Jeff 19:54

Andy & Chance 12:09

Pat & Geoff 16:04

Tink 16:16 Scaled

Ana & Elizabeth 22:19 Scaled

Andre & Darren 24:22

Chris & Paul 21:12

It's more fun with a WOD Partner!

Today's WOD:

Partner Thursday

  

Anyway Overhead 95/65lbs

Wheel Barrels

Walking Lunge w/bar 45/35 lbs

Crossover Push-up on Kettlebell

Calorie Row

  

46 36 26 16 12 reps/steps/calories for time.

  

One partner works at a time; except on row & Wheel Barrels

Time Limit: 30 Minutes

Warm-up:

1. Jump Rope 3 minutes
2. Shoulder ROM
3. Walking Lunge with PVC overhead
4. Good Morning w/bar x10
5. Front Squat w/bar x10
6. Group: Turkish Get-up

MOD:

Anyway Overhead

Wheel Barrels

Crossover Push-up

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Jollygreen & Bamf 2 rds +20PU

Will B & Stephen 2+19PU Scaled

OMD & Andy 25:58

Tweety & Melissa 3 rounds Scaled

Samantha and Elana 2+26OH Scaled

Carlos and Tanner 2+20OH Scaled

Luisa & Susie Burpees 3 rounds Scaled

Clara & Jaimi 3 rounds

Jenn & Vicki 4 rounds Scaled

Natalie (single 1/2) 3 rounds +Bear Crawl

Chevy (single 1/2) 25:58

Kim Possible and Charlie Girl  3 rounds Scaled

Charlie (single 1/2) 2+PU Scaled

Silverback & Nikoleta 3 Rounds (Nikoleta scaled)

Kirby and Belle 2+14OH Scaled

Thomas & Mike C. 2 Rounds + 6OH

Tom S. (Grizz) 2+3PU

Michael (single 1/2) 28:08

Sandy & CoCo 3 Rounds Scaled

Bigfoot & Quinten 30:05

Chris & Reynold 3+7OH Scaled

Mighty Mouse & Olivia 3 Rounds (Olivia Scaled)

Firecracker & Monkey 27:05

Justin & Kristen 3+16PU

Allison & Paul 3+OH

Stoner & Danny 27:25

Cornbread & Chance 31:46

John R. & Brian 4 Rounds

Supergirl & Nicole 33:11

Jimbo & Silverback 25:30 (Silverbacks 2nd partner of the day!)

Andrew & Logan 27:12

Sarge & Little G. 2+22OH

Chris & Jay 2+26PU

Andres & Jeff 3+4OH

Ox (single 1/2) 29:50

Geoff & Dylan 2+15Calorie

Black Friday Partner Bash

Nothing like a few bear crawls to get your blood up!

Today's WOD:

Black Friday Partner Bash

  

100m Bear Crawls 

100m Power Skip

100 Jumping Pull-ups

100 Sledge Hammer Hits to tire

100 Leg Lifts

100 Calorie Row

100 Step-ups Back bar 20/18"& 35/25 lbs

  

Bear Crawl, Skip and Row done together; all others one at a time

Warm-up:

1. Samson Stretch
2. Walking Lunge w/ rotation x20
3. Shoulder ROM
4. Squats x 15
5. Ring Dips x 10
6. Burpee Challenge: 15

MOD:

Power Skip 

Bear Crawl

Step ups with bar

Post-WOD:

Athlete's Choice

CFTally Athlete Results:

Bigfoot & Stephen 22:52

Chelsey & Sandy 28:15

Kim Possible & Charlie 28:28

Keith 30:00

Skipper & Jaimie 28:10

Slash & Mighty Mouse 25:18

Neighbor 18:55

Bamf & Andy 19:45

Quentin & Carlos ??

Not so bad with a pal!

CrossFit has strong a strong aggression-releasing component.

Today's WOD:

Partner Time

  

Step-up w/45/25lb plate Overhead 24/20"

Anyway Overhead 95/65lbs

Ring Rows

Sledge Hammer the Tire

Leg lifts

Kettlebell Swing 24/16kg

  

60 reps of each movement for time.

  

Time limit: 25 minutes

Warm-up:

1. Row 3 Minutes
2. Ring Rows x8
3. Shoulder ROM
4. Rack Stretch
5. Anyway Overhead w/bar x8

MOD:

Step-Up

Anyway Overhead

Kettlebell Swing

Post-WOD:

Roll out

CFTally Athlete Results:

Joker/Jollygreen 23:30

Sicilian 25:00+ Scaled

Cornbread/BAMF 25:00+ Scaled

Coco/Madeline 19:59 Scaled

Patrick "OMD" 16:24 Single

Blake//Mike/21:53

Rubberman 17:13 Single

Charlie/Sandy 25:32 Scaled

Mighty Mouse 17:52 Single

Professor/Monkey 17:20

Chris "Chevy" 17:42 Single

Will/James 21:09

 Rover/Couchfit 20:11

Anne/Nikki 21:36

Devin/Alan 17:00 

Rachel 12:54 Single

WonderWoman/Nicole 18:26

Phillip/Jason 18:36

Sarge/Kit Kat 19:26 Scaled

Thad/Karen/ 21:11 Scaled

Happy/Lauren G 20:28

Girls, Girls, Girls

Teamwork

Today's WOD:

Teaming up Together with the Girls

  

1. Elizabeth

Clean 135/95lbs

Ring Dips

21-15-9

2. Karen

150 Wall Balls 20/14lbs

3. Annie

Doubleunders

Sit-ups

50-40-30-20-10

  

Only one person works at a time.

All wods must be done in order.

Time Limit: 30 minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Squat x20
3. Squat Stretch
4. Sit-up x20
5. Ring Dip x10

MOD:

Clean, Ring Dips

Wall Balls

Doubleunders

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

The Standard & Kaveman 24:29

bamf & Phillip 23:16 Scaled

Joker & Coco 26:15 Scaled

Andy & Patrick 25:24 Scaled

Professor & Mr. Clean 26:10 Scaled

Susie Burpee & Charlie 30:00 Scaled

Lily & Tuffy 26:43 Scaled

Nicole W. 30:00 Scaled (first WOD!)

Mighty Mouse 30:00 Scaled

Zach & Chris C. 21:50 Scaled

Jimbo & Stoner 17:29

Matt & Ian 30:00 Scaled

Wonder Woman 24:01 Scaled

Nikki & Tracy 28:02 Scaled

Rover & Cornbread 30:00 Scaled

CouchFit & Tony 29:48 Scaled

Flex & Counselor 25:19

Speed Racer & Nicole 27:36 Scaled

Danny & Rubberman 24:09