Partner WOD

By Josh | In Today's Workout | on May 13, 2011

Ashley and Dave running their first FGB yesterday. We had some great numbers and PR's across the board!

Crossfit Partner WOD

In teams of two complete the following for time…

2000m row (partner rotation every 500m)
200 kb swings (16/12)*
50m Broad jump Burpee (partner’s alternate each BJB)
100 pull-ups*
800m backwards run (for safety, start run on other side of bridge)

* break up as needed between partner’s, one person working at a time

3 Comments to "Partner WOD"

  • No GOOD says:

    May 14, 2011 at 12:53 pm -

    I can’t wait to come home and have a partner for these WODs!!! but it is fun doing the entire thing SOLO. It took me 48 min to complete. I wanted to do the row in 9 min and 120 pulls. I did it in 8:30 and 104 pulls at 14 strokes per min, with an average 2:07 per 500m. Over all it was awesome!!!!! Doing it SOLO is challenging because of the numbers you have to achieve. It is also hard to find the pace. I know if I had a partner I could have done this in 20 min or less, with the motivation of a teammate and that PUSH you give each other. SO when you are SOLO you have music, mindset, and integrity to do the WOD RX’d, hold yourself accountable. It sucks when I don’t have Caleb or Abby to call me out when I’m tired and I’m not going low enough on my squat. But because I don’t have that and I have a CFW t-shirt on , I know people are watching and with that I am held to a higher standard because of something we are all taught day one in the Military…Someone is Always WATCHING YOU….. I am aware of the clock but it does not drive me as much as correct form does. My WODs may take longer here one because of altitude two because of the CURSE of the FIRST. Also I see 100 things done incorrectly every day. I can’t fix them all but it helps me, it keeps me on track. Next time you are traveling go to a GLOBAL type gym, and knock out a FRAN or a TABATA. But after watch how other people training. People that move from machine to machine, the ones that stand in front of the mirror as they squat. I bet you can find 100 things wrong, or you can find 100 things why we are so lucky to have CFW……..Have a great weekend all!!!!!

  • Peiwen says:

    May 15, 2011 at 11:49 am -

    Yoga was awesome today, thanks Meagan!

  • Whitney says:

    May 15, 2011 at 6:53 pm -

    Taylor’s on a new cake challenge tonight at 8 on the food network. She’s not advertising it, you’ll see why! No Good, you’re So Good!