Buddy Week Workouts 8.28 – 9.3

Brandon CFSB CrossFit Blog

FIT

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

10 Ring Rows
10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

200m Jog
6 Burpee Box Step Overs

COMP

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

10 Pull Ups
10 Goblet Squats 70/55

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

200m Jog
6 Burpee Box Jump Overs 24/20

Scoring: score rounds + reps separately between the two wods!

Notes: You can share the work however you’d like! have at it. We are kicking the week off with a simple workout, no strength portion.

FITNESS

20 Minutes to find..
Bench Press 12rm
+
3 Rounds
60s Max  Russian Kettlebell swings
rest 30s
60s Max Row for Calories
rest 30s
60s Max Sit Ups
rest 30s

COMP

20 Minutes to find..
Bench Press 12rm
+
3 Rounds
60s Max American Kettlebell swings 70/55
rest 30s
60s Max Bike for cals
rest 30s
60s Max Toes to Bar
rest 30s

Scoring: Score weight for bench, Score total reps for wod!

FITNESS

20 Minutes to find
12rm Back Squat

+

Teams of 3 – 15 Minute Cap, 1 person working at a time

250 Ball Squats
200 Ball Slams
150 Box Jump/Step Overs

COMP

20 Minutes to find
12rm Back Squat
+
Teams of 3 – 15 Minute Cap, 1 person working at a time
250 Ball Squats
200 Ball Slams 30/40
150 Box Jumps (with dumbells)

Scoring: Score weight for BS, score time for wod or reps in that time!

FITNESS

20 Minutes to find
12rm RDL

+

8 Rounds
30s Incline or Regular Push Ups
30s rest
30s Russian Twists
30s rest
30s Jump Rope Singles
30s rest

COMP

20 Minutes to find
12rm RDL

+

8 Rounds
30s Handstand Push Ups
30s rest
30s Russian Twists with kettlebell
30s Rest
30s Double Unders
30s Rest

Scoring: Score Weight on RDL, score reps on the wod

FIT AND COMP

25 Minute Amrap – NFT – Don’t Score

50 Yard Prowler Push, heavy
50 Yard Farmers Walk, heavy
15 Sledgehammer Swings each arm
50 Yard Keg Carry, heavy

Score, nothing, go heavy and grind it out

FIT

Man Overboard – 15 Minute Amrap, Teams of 5

Pace Setter – Run 400m
Max Single Arm KB Push Press
Max Row for Cals
Max No Push Up Burpees
Rest

COMP

Man Overboard – 15 Minute Amrap, Teams of 5

Pace Setter – Run 400m
Max Single Arm KB Push Press
Max Bike for Cals
Max No Push Up Burpees
Rest

FITNESS AND COMP

30 Minute Cap
Seven rounds for time of:

7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

Scoring: Either time or the amount of reps in the time!