Partner Workout

Aug 26 – Girl Monday

By |August 26th, 2019|


“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20” 30 WallBalls 20/14# to 10/9’ Can be done as a partner workout. 1 working at a time break it up however you want.


Games – “13.4”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
34/22.5kg Snatch, 30 reps
30 Burpees
61/43kg Snatch, 30 reps
20 Burpees
75/50kg Snatch, […]

Aug 24 – You Go I Go

By |August 24th, 2019|


In teams of Two You Go I Go 8 Rounds For Time (30min time cap) 20/15 cal row (Fitness 15/10 Cal) 10 Burpees over paralette 5 Thrusters 70/50kg (Fitness 50/35kg) You go I go style. Partner A completes a round, partner B rests swap around.


Navy SEALs are looking into the keto diet to be even more effective on missions

“The […]

Aug 10 – Partner “Jenkins”

By |August 10th, 2019|


“Jenkins” with a partner in 40 minutes complete as many rounds and reps of 50 Burpees 400m run 50 Kettlebell swings 24/16kg 400m run 50 Pull-Ups 400m run 50 push ups 400m run

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the […]

27 Jul – Row and Wall Ball

By |July 27th, 2019|


For time With a partner Row 100 cal 100 wall balls 20/14# to 10/9′ Row 80 cal 80 Wall Balls Row 60 cal 60 Wall Ball Row 40 cal 40 Wall Ball Row 20 cal 20 wall balls


Jun 22nd – Mid Winter Mash Up

By |June 22nd, 2019|


Mid Winter Mash Up Event 1 (Workout 2 2015) 8 Min AMRAP 12 WallBalls 20/14# to 10/9′ 9 Box Jumps 24/20″ 6 Toes To Bar + Max Cal on Bike or Rower One person on the Bike/Rower while the other one does the work, break it up however you want, but must be done in order. Score is Reps + […]

Jun 8 – Lumberjack 20

By |June 8th, 2019|


This is one Jenn has wanted to do for a while so here it is for all of you to enjoy. Do it solo or with a friend 🙂

“Lumberjack 20” 20 Deadlifts 125/82.5kg Run 400m 20 KB swings 32/24kg Run 400m 20 Overhead Squats 52.5/35kg Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box […]

May 18 – “Dindy”

By |May 18th, 2019|


Partner WoD! AMRAP in 20 minutes: 12 Deadlifts P 70/45kg F 50/30kg 9 Hang Power Cleans 6 Push Jerks 5 Pull-ups 10 Push-ups 15 Air Squats Athletes share the work, one athlete working at a time.


FREE CROSSFIT CLASS – Sat June 8th @9am

The best way to get a real sense of CrossFit is to stop by and take […]

May 11th – Alternating tasks

By |May 11th, 2019|


In teams of two, complete 10 rounds for time of:20 Kettlebell Swings 24/16kg15 Wall Ball Shots 20/14# to 10/9′10 Toes to Bar Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 20 Kettlebell Swings, Partner B does 15 Wall Ball Shots, Partner A does 10 Toes to […]

Apr 27 – Partner workout

By |April 27th, 2019|


With a partner complete AMRAP in 3 rounds of:KB Swing 24/16kgPull UpsPush Press 40/30kgJumping LungeBurpeesScale as required.1 partner works at a time for a minute at each station.So partner 1 does 1 minute of KBS then partner 2 does 1 min of KBS then partner 1 does 1 minute of pull ups and so on until 30 minutes has elapsed.


FREE […]

Mar 30 – Obstacle fun :-)

By |March 30th, 2019|


Teams of 3 Team Obstacle Course 3 Min AMRAPs, 2 min Rest between AMRAPS Yoke-Yoke-Wall 1 x 30kg Ball 2 x 20kg Balls (1 round is all balls and team over last wall or yoke) 10m Over-Under Box Hurdles (1 round is all team members over 10m line) Row-Bike-Row Calories (Score is Cal divided by 3) Farmers Walk […]