logo

Saturday, February 13 2016

Posted by Mandee on February 12, 2016   |   5 Comments

 

love birds

 

 

CFHSV’s Valentine’s Day WOD!

In teams of 2 couples, partners, or friends, complete the following for time of:

10 Sets (5 each Valentine alternating) of 5 Thrusters 

one Valentine must be in front rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty

50 (25 each) Partner Passing Wall Ball Sit-Ups

10 Sets (5 each Valentine alternating) of 5 Hand Release Push-Ups

one Valentine holds plank while other does push-ups, must be holding plank for the other to work

50 Wall Ball Passes Over & Across Pull-Up Bar

must conduct full squat before the pass, if ball is dropped or does not make it over 5 burpee penalty

10 Sets (5 each Valentine alternating) of 5 Hang Power Snatch

one Valentine must be in hang or rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty

10 Sets (5 each Valentine alternating) of 5 Push Press

one Valentine must be in front rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty

10 Sets (5 each Valentine alternating) of Back Squat

one Valentine must be in back rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty

RX weight: 95/65, 20 or 14# WB *** Masters 55+: 75/55, 14 or 10# WB *** RX+ weight: 115/80, 20# WB

Each Valentine has their own bar, but only one wall ball per team.

Remember, you LOVE your Valentine! 🙂

 

This is like any regular team WOD! You DO NOT have to have a partner ahead of time. Just show up and we will find you a teammate!

 

CFHSV Running & Endurance WOD:

In teams of 2 or 3:

400m sled drag  135/95

*partner A drags sled while partner B runs 400m, keep switching back and forth until the sled has been pulled 400m*

rest 1 minute, then:

max reps jump squats (performed conga style, 1 minute per person on the team)

rest 1 minute, then:

4 x 50m run/50m sprint

5 responses to “Saturday, February 13 2016”

  1. Nathaniel says:

    You can feel the love!! Grab a partner and join us for CFHSV’s Valentine Partner WOD. It’s gonna be LOVELY!!

  2. Kobra says:

    Love is my last name baby! Sometimes love hurts and this is going to be some good lovin’ ladies and gents….bring your partners and share the moment together 🙂

  3. CJ VK says:

    Tapping out before the weight even hits the ground!

  4. Patty says:

    CJ and Sara one of my favorite crossfit couples!!! Happy Valentines Day

  5. BPrice says:

    JW was my sweaty pain ridden Valentine. All hail Team Burpee!