CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, April 12

4/12/2014

It's time for another fun partner WOD! You and your teammate will use the SAME kettle bell and the SAME medicine ball; all other movements can be scaled per person.

If you don't have a partner lined up, don't worry. We can pair up in class before jumping in, or adjust for a solo WOD as needed.

For time, complete the following list (note the pacing movement below):
40 Box Jumps (24/20")
40 Pull-Ups
40 KB Swings (55/35#...or heavier)
40 Lunges
40 KB Push Press (same KB)
40 Wall Ball (20/14#)
40 Burpees
40 Sit-Ups

*Pacing move: Partner A will start with box jumps while Partner B completes 15 MB Cleans. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Cleans. This cycle will continue until the last sit-up is complete.
*Compare to 1-12-13

Saturday, April 20

4/20/2013

PARTNER WOD TODAY!
Let's help Kelly & Alex "pack and move" to California with a little packing and moving of our own today. Don't forget about the going-away shindig...2 p.m. at the Hermitage O'Charley's.

At 3-2-1-Go, you and your partner will move ALL of the equipment in your station across the gym to the platform where you will complete the following:
60 KB Swings
50 Partner Deadlifts (yes, both people on the bar at the same time)
40 Ground-to-Overhead
30 Plate Burpees
20 Box Jumps (alternate jumpers each time)

After this list is complete, you will disassemble everything and move it back across the gym to your starting point. Your WOD is complete only when everything is back in its place exactly as you found it.

Rules, weights, and further explanations are on the whiteboard.

Saturday, February 23

2/23/2013

PARTNER WOD TODAY!

10-9-8-7-6-5-4-3-2-1
Power Cleans (135/85#)
1 Round of "Cindy" after each set

Team rules, explanations, and scaling options are on the whiteboard.

Saturday, January 12

1/12/2013

Today we're going to tackle a fun partner WOD! Be sure you guys and gals pair up according to ability because you'll need to do the same RX or scaled option with only one box, KB, and medicine ball. If you don't have a partner lined up, don't worry. We'll pair up in class before jumping in.

For time, complete the following list (note the pacing move below):
40 Box Jumps (24/20")
40 Pull-Ups
40 KB Swings (55/35#)
40 Lunges
40 KB Push Press (same KB)
40 Wall Ball (20/14#)
40 Burpees
40 Sit-Ups

*Pacing move: Partner A will start with box jumps while Partner B completes 15 MB Cleans. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Cleans. This cycle will continue until the last sit-up is complete.

Saturday, July 28

7/29/2012

It's time for another Partner WOD! Buddy up, cowboy up, man up, whatever...let's do some work!

Run 200m with sandbag
40 Sit-Ups & 40 Burpess to the sandbag
Run 200m with sandbag
40 V-Ups & 40 Front Squat with sandbag
Run 200m with sandbag
40 Hollow Rock & 40 Push Press with sandbag
Run 200m with sandbag
40 T2B & 40 Squat Clean with sandbag
(weight options on the whiteboard)

*One partner must hold the sandbag at all times (e.g., if you are doing sit-ups your partner holds the sandbag; if you are doing front squats you're using the sandbag).

*Both partners must run all distances; you can decide who carries the sandbag, or you can both carry it together.

*Allocate the number of necessary reps between you in any way you'd like.

Saturday, June 30

6/30/2012

Today is a PARTNER WOD so be sure to grab a buddy before heading to the box this morning! (don't worry - if you don't have a partner, we can scale it so you can tackle this one on your own)

For those of you who WERE on the Paleo Challenge, this is it! We'll weigh-out and take measurements, photos, etc after the workout. Winners will be announced on Monday.

Partner WOD:
Run 650m
50 Wall Ball (20/14#)
60 Box Jumps (24/20")
50 Press or Push Press (95/65#)
60 Sit-Ups
50 Bar-Facing Burpees
Run 650m

Rules:
Both partners must complete the full run to start and end the WOD.
As a team, you must complete the number of required reps, but it does not matter which of you does more or less.
Each team member must complete at least one rep of each movement.
You may not start the next movement until all reps in the previous movement are complete.
The WOD is over when the last member of the team finishes the last run.