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Archives: Couplet

Monday, October 19, 2020

10 rounds for time of:

50 Double Unders
10 Overhead Squats – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Wednesday, October 14, 2020

2018 CrossFit Games BICOUPLET 1

21, 15, 9 rep rounds for time of:

Snatch – 85#/55#
Chest to Bar Pull-ups
TIME CAP = 6:00

REST 3:00

2018 CrossFit Games BICOUPLET 2

12, 9, 6 rep rounds for time of:

Snatch – 125#/85#
Bar Muscle-ups
TIME CAP = 6:00

Coach’s notes:

Post time or reps complete in each couplet to comments.

WOD Leaderboard
Comments: 11

Saturday, September 26, 2020

In partners complete:

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 30 High Knees, while partner two performs 30 Air Squats, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Bear Crawl 50m, while partner two performs 30 Back Extensions, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Broad Jump 100m, while partner two performs 30 Switch Lunges (15/leg), then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Sprint 100m, while partner two performs 20 Supine Hip Raises, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 30 Jumping Jacks, while partner two performs 30 Mountain Climbers, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 7 Burpees, while partner two performs 14 Sit-ups.

Coach’s notes:

This is our last OUTDOOR Partner WOD. Starting in October we will move back into CFC. Let’s get everyone out for this one last (epic) outdoor adventure. Post rounds and reps complete in each couple

WOD Leaderboard
Comments: 1

Tuesday, September 22, 2020

“Friendly Fran” – 2020 CrossFit Games Event 1 – 3 rounds for time of:

21 Thrusters – 115#/85#
21 Chest to Bar

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 20

Sunday, September 20, 2020

Damn Diane – 2020 CrossFit Games Event 3 - 3 rounds for time of:

15 Deadlifts – 315#/205#
15 Strict Deficit Handstand Push-ups – 3.5”/2”

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Friday, September 18, 2020

A.  Complete for time.

Run 1 mile
50 Pull-ups

B.  Complete for time:

Run 1 mile
50 Push Jerk – 95#/65#

Coach’s notes:

Complete couplets in either order. Post time for run and time to complete each, plus total working time to comments.

WOD Leaderboard
Comments: 11

Thursday, September 3, 2020

A.  Complete for time:

21 Deadlifts
50 ft. Handstand Walk
15 Deadlifts
50 ft. Handstand Walk
9 Deadlifts
50 ft. Handstand Walk

B. Practice SLIPS for 20 minutes.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Friday, August 28, 2020

A. Complete As Many Rounds As Possible (AMRAP) in 8 minutes of:

10 MedBall Cleans  – 20#/14#
10 Hand Release Push Ups

Rest 2:00

B. Compete As Many Reps As Possible (AMRAP) in 8 minutes of:

10 Dumbbell Deadlift – 45#/30#/hand
10 Dumbbell Hang Power Clean
10 Dumbbell Shoulder to Overhead

 

Coach’s notes:

Complete couplets in either order and post order and reps complete for each to comments.

WOD Leaderboard
Comments: 5

Friday, August 7, 2020

AMRAP in 7 minutes of:

10 Sumo Deadlift – 95#/65#
45 Double Unders

REST 2:00

AMRAP in 7 minutes of:

10 Burpee Over Bar
10 Plate Box Step Over – 2 X 25#/2 X 15# @ 24”/20”

Practice inverted burpees with any time remaining.

 

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Friday, July 31, 2020

As Many Rounds As Possible (AMRAP) in 15 minutes of:

12 Strict Handstand Push-ups
36 Kettlebell Swings – 2.0/1.5 pood

Perform SLIPS with any time remaining.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9