Partner WOD

Unwritten – CrossFit Functional

Metcon (No Measure)

5 min amraps – 2 min rest between each

1. 10 wall balls

10 burpees

2. 10 cal bike

10 box jumps

3. 50 ft sled

200m run

4. 5 pull ups

1 rope climb

You go – I go

Friends & Family Week – Friday

Unwritten – CrossFit Functional

Deadlift (10 x 2)

10 min emom – 70% – no build – touch and go

F & F Option:

KB deadlifts

Metcon (Weight)

20 Minute Emom

1. 10 push ups

2. Lunge in place (keep hands off body and knee must touch the ground)

3. OH walking with DB – must stay locked out 35/50

4. 12 DB front squats – same weight

F & F Option

1. 8 push ups on knees or chest to box

2. lunge or air squat

3. OH DB walking

4. 10 DB front squat

Warm-up

Fun Friday Game

Friends & Family – Thursday

Unwritten – CrossFit Functional

Warm-up

8 min emom

Odd: 50 single unders OR 20 jumping jacks

Even: 100 ft bear crawl (can modify to 50 ft)

Skill

15 min to work on any bodyweight skill

Metcon (Time)

For Time:

400 m run

50 du’s

15 t2b

40 du’s

12 t2b

30 du’s

9 t2b

20 du’s

6 t2b

10 du’s

3 t2b

400 m run

F & F Option

Modify run distance OR 400 row

50 single under OR 25 step ups

15 sit ups

40 single under OR 20 step ups

12 sit ups

30 single under OR 15 step ups

9 sit ups

20 single under OR 10 step ups

6 sit ups

10 single under OR 5 step ups

3 sit ups

Family & Friends Week – Wednesday

Unwritten – CrossFit Functional

Warm-up

200 jog

then 3 rounds NFT

5 ring rows

10 push ups

15 air squats

Pull up & HSPU’s (4 X 10)

ALL STRICT! 3 min clock to get both sets of 10 in

10 strict pull-ups

10 strict HSPU
Pull Ups – may use bands

HSPU – May use 45 + ab mat to stay strict, if you need more either use box for HSPU OR strict DB press

F & F Option:

10 ring rows – challenging

10 DB strict press

Metcon (Time)

20 burpees

40 alt DB snatch 35/50

15 burpees

30 alt DB snatch

10 burpees

20 alt DB snatch

5 burpees

10 alt DB snatch

F & F Option:

4 rounds of

8-10 burpees

10 alt DB snatch

Burpees can be modified to no push up burpees if needed

Friends & Family Week – Tuesday

Unwritten – CrossFit Functional

Warm-up

3 rounds NFT

200 row

10 KB windmills/side

10 goblet squats

10 russian baby makers with reach

Back Squat (4 X 10)

2:30 clock – all at 65%

F & F Option – DB Front rack squats

Squats to box if needed

Metcon (Time)

For Time:

800m run

50 KB American Swings 35/53

800m run

F & F Option

400m run OR 500m row

30 KB American Swings (light weight)

400m run OR 500m row

Family & Friends Week – Monday

Unwritten – CrossFit Functional

Warm-up

Dynamic – 3 times through

jog

high knees

lunge with twist

1/2 way inchworm with p/u

1/2 way bear crawl

all jogging back

Sled drag – pull back (5 )

5 times through – all heavy

with small sleds, drag it 50ft then pull backwards 50ft

16 min to complete

Metcon (AMRAP – Reps)

Interval style: 2 min on/2 min off

15/20 cal row sprint

amrap of DB push press 35/50

F & F Option:

2 min on/2 min off

10/15 cal row sprint

amrap of DB push press (light weight)

5 rounds for both options – score is total DB Push Press reps

Saturday

Unwritten – CrossFit Functional

Metcon (Time)

Partner Wod – You Go, I Go

1 partner completes an entire round then the other partner goes. Each round should be as fast as possible since you will be getting rest while other partner works!

10 rounds – (5 rounds each)

8 OHS (from the ground) 95/135

16 bar facing burpees

20/25 cal row

40 min cap!

Friday

Unwritten – CrossFit Functional

Bench Press (10-8-6-4-2)

2 min clock – build

Metcon (Time)

3 rounds

3 M/U

6 power cleans 105/155

3 rounds

2 M/U

4 power cleans 125/185

3 rounds

1 M/U

2 power cleans 145/210

Thursday

Unwritten – CrossFit Functional

Skill

15 min to work skill

Metcon (AMRAP – Reps)

For Max Reps

1 min – wall balls

1 min – toes to bar

1 min – row

1 min – deadlifts 115/185

2 min rest

Score is total reps from all 3 rounds

Wednesday

Unwritten – CrossFit Functional

Snatch (Heavy Single)

build to heavy single in 16 min

Metcon (Time)

For Time

20 snatches at 75% of your heavy single from today