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Community Partner WOD

Community Partner WOD

Partner WOD 3.21.20 (Time)
Cash In: 20 Synchro BFB

4 Rounds:
20 Partner Deadlifts (agree on a weight- recommend mm255/mf195/ff155)
100 ft walking lunges each (one partner at a time)
60 cal row (split however you choose)

Cash Out: 20 Synchro BFB; followed by 200m partner run

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CrossFit WOD 3.20.20

CrossFit WOD 3.20.20

Back Rack Bulgarian Split Squats (4 sets of 6 per leg. Same weight across)
METCON 3.20.20 (AMRAP – Reps)
AMRAP14

2 T2B
2 HSPU

4 T2B
4 HSPU

6 T2B
6 HSPU

continue adding 2 of each every round til time cap

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CrossFit WOD 3.19.20

CrossFit WOD 3.19.20

I thought you said “RUM” (Time)
2 Rounds For Time:
200m Run
20 Push-Ups
200m Run
20 KBS 53/35
200m Run
20 Ab-mat Situps
200m Run
20 KB DL 53/35
200m Run
20 Air Squats
200m Run
20 Ring Rows

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CrossFit Wod 3.18.20

CrossFit Wod 3.18.20

Push Press (Establish 1 rep max in 15 min)
Make sure you are correctly performing Push Press-not Push Jerk
METCON 3.20.20 (3 Rounds for reps)
AMRAP4:
12 Wall Balls 20/14
12 Burpees
12 Alt KB Snatches 53/35

Rest 3 minutes

AMRAP4:
10 Wall Balls 20/14
10 Burpees
10 Alt KB Snatches 53/35

Rest 3 minutes

AMRAP4:
8 Wall Balls 20/14
8 Burpees
8 Alt KB Snatches 53/35

RX+ WB 30/20; KB 70/53

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CrossFit WOD 3.17.20

CrossFit WOD 3.17.20

Overhead Squat (E2MOM 4 sets of 4 Reps Building)
Luck of the Irish (Time)
3 Rounds for Time:

17 Hang Power Snatches 95/65
17 Pullups
17 Box Jumps 24/20

RX+ 135/95
Box 30/24

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CrossFit WOS 3.16.20

CrossFit WOS 3.16.20

Power Clean (8 sets of 2- Heavy- Same weight across)
Take 24 minutes to work up to heavy set of two that you can TNG for first few sets. Ok to reset as you get deeper in rep count.
CrossFit WOD 3.16.20 (AMRAP – Rounds and Reps)
AMRAP15
60 Double Unders
30/24 Cal Row
8 Clusters 95/65

RX+ 135/95

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Community WOD 3.14.20

Community WOD 3.14.20

Memorial WOD for Tommy Arriaga (AMRAP – Rounds and Reps)
Wearing a 20/14# vest:

AMRAP20
14 KB Snatches 70/53
12 KB box step overs 70/53 24/20
37 KB Swings 70/53

Every 2 minutes: 2 squat cleans 245/175

Tommy was a Tempe Firefighter who died of job related cancer on 3/6/2020.
20&14 are for the year he became a firefighter; 12 is for month he became a firefighter; 37 is for his age.
2 is for his Station Number.

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Weightlifting 3.14.20

Weightlifting 3.14.20

3 Position Snatch (Weight)
High-Hang, Hang, and Floor

Take 18 minutes to establish a heavy triple

3 Position Clean (Weight)
High-Hang, Hang, and Floor

Take 18 minutes to establish a heavy triple

Speed Squats (Go as heavy as you can without slowing your reps. )
4 sets of 10 – same weight across

Work on quick, controlled descent

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CrossFit WOD 3.13.20

CrossFit WOD 3.13.20

Shoulder Press (Every 90 seconds 4 Sets of 5 Reps at 70% )
Split Jerk (Every 90 seconds 5 sets of 3 reps Building)
Start with Shoulder Press weight
METCON 3,13.20 (Time)
21-15-9
Cal Row
Pull Ups
Wall Balls 20/14

Rx+ C2B pull-ups, 30/20 WB

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