Tag Archives: Partner WODs

Saturday, 11/12/11

11 Nov

Wanna wish Stephen Downs and Kelly Quinley a VERY Happy Wedding? Come to the 9am workout and train with Stephen on the day of his WEDDING! 🙂 Congrats, you two! We love you!

Picture from CFCC PROM, by Mikem!

Stephen’s Wedding Workout (9am Class open to all members of CFCC!)


With a partner.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean, 155/115lbs.
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

Either partner is allowed to complete the clean reps. Each partner must alternate rounds of Cindy. Example: if Bob is scaling the clean to 135lbs. then Job must scale the clean as well. If Bob cleans 6 reps of the first 10 because his clean is stronger then Job can complete 4 to finish the reps needed in that round. They also have the option of alternating as many times as they’d like (Bob can do 2, Job can do 2, etc.). After the cleans, 1 round of Cindy must be completed in TOTAL by either Bob or Job… but Bob cannot help Job once he has started his round and vice versa.  Those who do not power clean at all (have no prior CFCC experience with it – will complete a HIGH BOX JUMP instead).

ON RAMP with Liz at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hamstrings, 1 minute each side. Foam Roll IT Bands and Quads, 1 minute each side, each.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute with each: Cat Camel, Spiderman to Stand, Bulgarian Goat Bag Swing, Goblet Squat
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes: 8 Bulgarian Goat Bag Swings, 8 Goblet Squats, 8 Hanging Knee Tucks.

CROSSFIT ENDURANCE with Liz at 11am:

Get to know your Damper settings (that dial on the wheel of the erg). This class is capped at 5 participants – sign up ASAP!

3 mins: row at damper 3-4, 80% effort. Note 500m split time, watts, or calories
40 secs: max capacity
20 secs: active rest
30 secs: max capacity
30 secs: active rest
20 secs: max capacity
40 secs: active rest
1 min rest: kick up damper to 6-7
repeat above cycle. Match the split time established in first cycle
1 min. rest: kick up damper to 10
repeat above cycle. Match the split time established in first cycle
1 min. rest: damper down to 5
repeat above cycle. Match first split time.
1 mins. rest: damper to 1
repeat above cycle. Match the split time

At the end of this workout, you will have a better understanding of what damper settings are most efficient for you.


Tuesday, 10/4/11

3 Oct

For those of you interested in fueling during Endurance Sports while still providing for your bodies’ overall health: check out thatpaleoguy’s perspective on “Train Low, Race High”.

Eating differently is almost ALWAYS about more than just eating… check out this post from Sarah Fragoso of EverydayPaleo.

Mid-pec stretch, but caption, please?

SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps with PVC, 1 minute each side.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 rounds of Downward Dog to Cobra.
ACTIVATION: Ballistic Push-ups, 5 minutes with sets of 2.
STRENGTH: RING DIP, up to a peak of 1.
METABOLIC CONDITIONING: 5 rounds of “Cindy” as fast as you can.  If you do more than 20 rounds of “Cindy” in 20 minutes… do 10 rounds.  (“Cindy” rounds are: 5 pullups, 10 pushups, 15 air squats).
GYMNASTICS with Sammy at 730pm:

Rope climb
You-Pick Handstand skill
Metcon: Tabata Handstand hold + Tabata L-Hang

Wednesday, 8/17/11

16 Aug

Do your shins hurt when you run? Check out Coach Liz’s analysis over at Resilient Running!

Are you fascinated by the results of the recent Nutrition Challenge? Do you love CrossFit but still struggle with the phrase, “you can’t out-train a bad diet”? Then this Seminar is for YOU and it’s happening RIGHT at CFCC! Sign up now to get a discounted rate.

Today’s Noon Olympic Lifting class features: the Jerk and the Front Squat.

The new pull-up bar is up! Look for lots of pulling in the next week!

SELF-MYOFASCIAL RELEASE: Lax Ball to High Hamstring/Glute Tie-in, 2 minutes each side.

DYNAMIC WARM-UP/MOBILITY: Lovin’ on your hamstrings.  2 minutes per mob, per side.

STRENGTH: Broad jump, 6 attempts at a peak of 1

METCON: In groups of 2 or 3, row a 2k (groups of 3 row 3k) – use whatever strategy you’d like

To the art of working well a civilized race would add the art of playing well.
George Santayana
American philosopher

Sunday, 7/17/11

17 Jul

Good luck to all or Penn MEDers who are doing the Mud Run today!  Have fun and get dirty! 🙂

Thank you so much to EVERYONE who helped out with Sammy’s 21st Birthday PROM NIGHT.  We loved seeing all of you looking at absolute finest and bustin’ a move. If you want to help clean up, you can, but you definitely don’t have to.  In the event that you want to I’ll be at the gym around 1030am to clean up.

There is YOGA tomorrow at 1pm tomorrow (after the 12pm session).  BYOM (Bring your own mat – and for those of you that don’t have one, never fear, I will mop the floors in the morning!)

We all work a little harder when someone's running next to us - come out tomorrow to partner up and try a tried and true tradition of CrossFit: the team workout.

SELF-MYOFASCIAL RELEASE: Lax Ball to feet, 3 minutes.  Lax Ball to Quads, 3 minutes.

MOBILITY: Wall Assisted 90/90 Stretch, 1 minute each side.  Wall Quad Stretch, 1 minute each side.

DYNAMIC WARM-UP: 5 minutes: Cat Camel, Wrist Stretches, Arm Swings, Leg Swings, Hip Swings, Bird-dogs.

METABOLIC CONDITIONING: a partnered workout, done in teams of 3.

“Something to take the edge off”

3 Rounds EACH for time of:

30ft. Plank Walk (each partner can participate in creating the distance but only one person may go at a time).

300m Run with 100lbs (you may carry only plates but in any increments you like – you can walk, or you can run, but the distance must be traveled and with that amount of weight).

100 Double Unders (if you cannot do double unders you may sub a 20 inch box jump instead – do this INSTEAD of single unders).

Rest as needed between rounds, but no more than 5 minutes.

Friday, 7/8/11

7 Jul

Come to Sammy’s birthday party/CFCC PROM! 🙂 If you’re a member, you’re invited – RSVP here!

Like Team Workouts? Come out this coming Sunday at 12pm for a fun one!

Neha at the top of a press.

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 1 minute to each pec, 1 minute per side of area between shoulder blades.
MOBILITY: Shoulder Range and Positional Inhibition, spend about 3 minutes on each side.
DYNAMIC WARM-UP: 3 Rounds of: Arm Swings as needed, 10 Glute Bridges, Press 50ish% of your max 3 times focusing on max speed out off the shoulders and maximal contraction of the lower body for the entirety of the movement. Don’t know what I mean by maximal contraction, read more here from Mark Reifkind (imagine reading it with a Russian accent – it’ll be way more effective).
STRENGTH: Press, up to a peak of 3.
METABOLIC CONDITIONING: 30 Burpee Box Jumps (24/20) for time.

Saturday, 3/12/11

11 Mar

It’s another epic CFCC Saturday!  Classes today are: a 9am regular partner WOD, a 10am CrossFit Endurance class, an 11am Kettlebellz session, a 12pm Gymnastics Session, and a 1pm regular partner WOD.

This coming week is the start of the competitive season for CrossFit!  If you haven’t bought a t-shirt or registered to compete as a member of our Affiliate Team at the CrossFit Games site – do so RIGHT NOW!

Last Saturday's Partner Workout of the Day.

With a partner, complete for time in any order:
Run Short Loop x 4x.
Pullups (Kipping), 100
Overhead Squats (95/65), 200
American Kettlebell Swings (1.5/1), 300

1 person working at a time, except the runs must be completed together (so that by the end the team of two will have completed the Short Loop x 8.)



CFE warm-up, including SMR
Drills: figure 4, falling, pacing
Power: band sprints
Wod: Tabata ladder (outside!)
jogging warmup
wall squats
goblet squat skill
heavy getup technique
1 heavy getup each side
3 rounds for time (go lighter with your weight)
5 pullups
5 dbl kb goblet squats
5 dbl kb press
5 divebomber pushups/pushups

Ahhhh Superman.

  • cat stretch
  • wrist stretch
  • seated leg lifts x 10: straddle pike
  • rocking hollows/arches x 10
  • inch worm pass x 2
Kinesthetic Awareness:
  1. 15 minutes of handstand walking practice
  2. 10 minutes inverted hang practice (with rings)
For time:
50ft walking handstand
30 burpees
20 ring rows
10 forward rolls
20 ring rows
30 burpees
50ft walking handstand

Saturday, 3/5/11

4 Mar

Classes tomorrow will be at 9am – partner WOD, 10am – CrossFit Endurance with Liz, 11am – Kettlebellz with Jay, 12pm – Gymnastics with Sammy, 1pm – partner WOD.  Gymnastics at 12pm will involve kipping instruction!  Show up if you have no idea what kipping is – you will need it!


Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

The following WOD will be completed by partners together and everyone should be able to do this rx’d.  For example, the handstand push-ups should be able to be completed by most folks if the partner is helping by pulling the partner out of the bottom of the hspu. The Deadlift can be completed with a partner as well. Step-ups can be subbed for the box-jumps, but if this is the case, the number is doubled to 50 step-ups.  Pull-ups can be partner assisted as well – no bands should be used!  Wallball shots teams should be fine for.  One ball per team.  Women throwing the 20lb. ball throw to just below the yellow line, men throwing the 14lb. wallball should throw to the top of the drywall.  200 Double Unders can be done together as partners or 800 Singles can be subbed.  The run can be done by either partner or together.

For time:

  • 10 Handstand push-ups
  • 250/205 pound Deadlift, 15 reps
  • 25 Box jumps, 30/24 inch box
  • 50 Pull-ups
  • 100 Wallball shots, 20 pounds, 10′
  • 200 Double-unders
  • Run 400 meters with a 45lb plate



CFE warm-up
SMR: calves and glutes
Drills: figure 4, falling, pacing
WOD: Tabata on a band (8 rounds, 20 secs on, 10 sec off, of running while tethered to a pole by a band)

lateral warmup

clean review and skill – snatch review and skill

metcon: 20 rounds: one hand swing, clean, front squat, two presses, three snatches. Switch sides.

This will be performed as a group, with a cadence set by the instructor. Rest will be objective, no greater than 20 seconds per round.

There will be a MANDATORY assigned buyout policy, wherein any athlete performing inferior technique due to fatigue will be assigned a buyout exercise to be announced before the workout.

tension/relaxation – 4 point stability – couch stretch – pnf stretch