Partner WOD

Unwritten – CrossFit FunctionalMetcon (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...

Friends & Family Week – Friday

Unwritten – CrossFit FunctionalDeadlift (10 x 2)10 min emom – 70% – no build – touch and go F & F Option: KB deadliftsMetcon (Weight)20 Minute Emom 1. 10 push ups 2. Lunge in place (keep hands off body and knee must touch the ground)...

Friends & Family – Thursday

Unwritten – CrossFit FunctionalWarm-up8 min emom Odd: 50 single unders OR 20 jumping jacks Even: 100 ft bear crawl (can modify to 50 ft)Skill15 min to work on any bodyweight skillMetcon (Time)For Time: 400 m run 50 du’s 15 t2b 40 du’s 12 t2b 30...

Family & Friends Week – Wednesday

Unwritten – CrossFit FunctionalWarm-up200 jog then 3 rounds NFT 5 ring rows 10 push ups 15 air squatsPull up & HSPU’s (4 X 10)ALL STRICT! 3 min clock to get both sets of 10 in 10 strict pull-ups 10 strict HSPUPull Ups – may use bands HSPU...

Friends & Family Week – Tuesday

Unwritten – CrossFit FunctionalWarm-up3 rounds NFT 200 row 10 KB windmills/side 10 goblet squats 10 russian baby makers with reachBack Squat (4 X 10)2:30 clock – all at 65% F & F Option – DB Front rack squats Squats to box if neededMetcon...