Crossfit

Saturday Partner Workout

DOGWOOD SPECIALS
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Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
1:00 Plank Hold on Hands
15 Russian KB Swings
10 Ring Rows
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP w/ a Partner
20 Pull Ups
20 Ab Mat Sit Ups
5 Power Cleans 185/125
20/20/10, 20/20/15, 20/20/20
*Continue in this fashion adding 5 power cleans per new round

Scaled
20:00 AMRAP w/ a Partner
20 Band Pull Ups or Ring Rows
20 Ab Mat Sit Ups
5 Power Cleans 115/75
20/20/10, 20/20/15, 20/20/20
*Continue in this fashion adding 5 power cleans per new round

Rest 5:00
Metcon (AMRAP – Reps)
RX
10:00 AMRAP w/ a Partner
Max Wall Balls 20/14
*Every Minute starting at 0:00 both partners do 5 Burpees

Scaled
10:00 AMRAP w/ a Partner
Max Wall Balls 14/10
*Every Minute starting at 0:00 both partners do 4 Burpees

Crossfit

Friday

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
Move Steady Through
15 Pause Goblet Squats
20 Ab Mat Sit Ups
1:00 HS Hold
20 Ab Mat Sit Ups
15 Pause Goblet Squats
Front Squat (7×4 @ 80% Every :90)
Work on good front squat position and being nice and smooth through each rep. Move quickly, but don’t rush and get sloppy!
Metcon (AMRAP – Reps)
RX+
Every 4:00 for 20:00 (5 rounds)
30 DB Snatches 50/35
15 Burpee Box Jump Overs 24/20
Max Calorie Row in remaining time

RX
Every 4:00 for 20:00 (5 rounds)
25 DB Snatches 50/35
10 Burpee Box Jump Overs 24/20
Max Calorie Row in remaining time

Scaled
Every 4:00 for 20:00 (5 rounds)
25 DB Snatches 35/20
10 Burpee Box Jump Overs 20/10
Max Calorie Row in remaining time

Score is total calories rowed. Push hard to make it to the rower each round!

Crossfit

Wednesday

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
10 DB Push Presses
10 Empty Bar OHS
10 Ring Rows
Power Snatch (10×4 @ 65-75% Every Minute on the Minute)
We are looking for nice smooth TnG sets. Get comfortable moving that bar!
Metcon (Time)
RX+
For Time
6 Rope Climbs
150 Double Unders
50 SDLHP 95/65
150 Double Unders
6 Rope Climbs

RX
For Time
4 Rope Climbs
100 Double Unders
50 SDLHP 75/55
100 Double Unders
4 Rope Climbs

Scaled
For Time
12 Strict Pull Ups
200 Single Unders
50 KB SDLHP 24/16
200 Single Unders
12 Strict Pull Ups