EVERYONE IS WELCOME! NO CROSSFIT EXPERIENCE NECESSARY!
Team of 2 (CFE member + Guest)
10 Rounds each partner.
Alternate Rounds between partners
Partner A Works, Partner B Holds Baby (1-KB- 53/44#)
5 Burpees
10 Med Balls Sit Ups (20/14#)
15 Lunges w/ 1-DB (35/25#)
100m Farmers Carry (1) KB, both partners
Can switch Baby between partners during 100m
Cannot set Baby down during any part of WOD or each partner must do 10 Push Ups
200m Run
30 Jumping Jacks
Teams of 3:
While Partner A completes a 100m Farmers Carry (1 DB or KB-44/35#), Partner B works, Partner C rests
Complete the following in any order (one partner works at a time):
*165 Air Squats
*165 Med Ball/Slam Ball Sit Ups (20/14#)
*165 Stationary Lunges
Teams of Two:
– 200m Farmers Carry (both partners complete with ONE KB or DB 45/35#)
– 80 SQUATS (Partner holds 45/25# plate overhead)
– 80 HAND RELEASE PUSH UPS (Partner holds L-Sit)
– 80 SIT UPS (Partner holds top of Push Up)
– 80 LUNGES (Partner holds Side Plank)
– 80 BURPEES (Partner holds bottom of Squat)
– 200m Farmers Carry (both partners complete with ONE KB or DB 45/35#)
QUESTION OF THE DAY: Who all asked their BFF to come today but they said they were scared?
All CFE Crew Members are invited to join us for our 6 month anniversary pool party immediately following the WOD! A little tip: wear your swim suit under your workout clothes so you can jump right into the pool….trying to change clothes when you’re hot and sweaty is a challenge!
WOD:2 Person Teams
3 Rounds
60 sec of KBS(53/35#)
60 sec rest
60 sec Box jumps (24/20″)
60 sec rest
60 sec Power Cleans (95/65#)
60 sec rest
60 sec Renegade Rows (35/20#)
60 sec rest
60 sec Front Squats (95/65#)
Partner up with someone of similar strength.
Partner A goes while partner B counts reps, then switch.
Completing 3 rounds each. Score = total rep count from both partners.
