Station Partner WOD

It's not easy stepping up on a tall box with a heavy kettlebell!

Today's WOD:

Partner Station WOD

  

60 Slamball 25/15lbs

60 Step-ups w/kettlebell 24/16kg,24/20"

60 Push-ups with Dumbbell Row 25/15lbs

60 Side Jump Over Medicine Ball

  

Sprint to stop sign in between each station.

One person works at a time EXCEPT when all run together.

Time limit: 30 minutes.

2 teams at each station.

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Chin-up x10
4. Bridge Hold x3
5. Toes-to-Bar x10

MOD:

Slamball

Pushup w/ Dumbbell Row

Step-up

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Standard & Terry 18:00

BAMF & Will B. 14:25

Sicialian 19:10 scaled

Special K. & Steven 20:25

Becca & Jessica D. 17:05

Heather S. & Natalie A. 17:09

OMD & Collin 11:55

John R. & Harold R. 15:49

Joker 8:30 (single)

Tweetybird & Sam G. 17:09

Andy 8:15 (single)

Blas & James B. 13:49

Little G. & Sarge 16:11

Tara R. & Craig 15:12

Char & Belle 18:26

Elizabeth & Charlie 23:06

Tommy F. 7:47 (single)

Susie Burpee & Carrie S. 15:19

Sandy S. & Jeanette G. 17:49

Bug & Luisa 13:59

Emory & CoCo 14:50

Roadrunner & Bigfoot 14:03

Mighty Mouse & Kim Possible 15:20 scaled

Megan F. & Stevan 17:00

Monkey & Marcus 19:57

Chance & Amish 11:14 (fastest team)

Jeff P. & Casey S. 13:43

Bridget & Karissa 16:56

Chris B. 10:43 (single)

Jay B. & Miquel 12:07

Jeff F. & Merrick 11:49

Mike C. & Chris C. 12:46

Slash & Wonderwoman 15:22

JuJu & Cornbread 17:00 scaled

AJ G. & Brian S. 12:58

Ashley H. & Mike J. 13:36

Hallie & Dylan 22:51

Allison J. & Neighbor 18:29

Andres R. & Katie H. 17:33

Jimbo & El Diablo 13:34

Lindsey J. & Darren 21:40

Alex & Lee D. 18:37

Ryan M. 13:13 (single)

Fuma & Sam P. 15:13

Thomas W. & Gustavo 18:55

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

The Dirty Ones

Today's WOD:

The Dirty Ones

  

50 Burpee Tuck Jump

50 Chin-ups

50 Step-ups 24/16kg 20" Box

50 Kettlebell Twist 24/16kg

50 One-arm Kettlebell Swing 24/16kg Alternate Arm

50 Kettlebell Power Swing  24/16kg

50 Steps Farmers Walk 32/24 KB

50 Burpee Long Jump

  

For time.

Warm-up:

Run 2 Laps

Samson Stretch

Air Squat x10

MOD:

One-arm Kettlebell Swing

Kettlebell Power Swing

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Ashleigh 47:05 Scaled

Melissa 44:53 Scaled

Shawn 54:10 Scaled

David C. 39:15

Kim 30:18 Scaled

Cindy 34:37 Scaled

Trey G. 30:39

Anthony 32:30

Brian 50:51

Johnson 44:30

Chris 42:30 Scaled

Shaun 40:15

Liz 42:46

Kelly B. 21:44 Scaled

Amanda C. 37:30

Trey C. 35:33

Terri 40:00

Isabella 42:43 Scaled

Lizzie 40:29 Scaled

Amanda U. 42:07 Scaled

Jonathan 46:10 Scaled

Anthony B. 43:48 Scaled

Keith 41:10

Sahil 38:15 Scaled

Rick 36:50

 Our morning people wake to the wod. What more can you say?

It looks like Anthony is threatening to take off!

Chin-ups are not pull-ups, are they guys?

Liz getting her usual air!

Step-ups seem easy.

Maybe they are easy? That would be wrong.

Good friends, good dogs and hard wods make great friendships.