In this competition, you have a chance to partner up with an affiliate buddy, sibling, life partner, family member, or even class rival and have a whole lot of fun in the first annual CrossFit PairUP ThrowDOWN.

This new, single-workout competition is for any and all who want to work together to test their fitness and teamwork against peers across the globe. The PairUP ThrowDOWN has something to offer athletes of any age and every level.

So grab a partner and get ready to have some fun!

If you would like to register for this online event, click here. (Registration not required to participate).

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5/20/21

WOD

20 minute AMRAP of:
20 Kettlebell Swings
20 Box Step-ups with KB
20 Sit-ups

Train At Home

20 minute AMRAP of:
20 Kettlebell or Dumbbell Swings
20 Box Step-ups with KB/DB
20 Sit-ups

This Friday!

5/19/21

WOD

With a Partner, You Go, I Go:

10 minute AMRAP of:
3 Rope Climb
30/20 Calories

Rest 2 minutes

8 minute AMRAP of:
2 Rope Climbs
20/15 Calories

Rest 2 minutes

6 minute AMRAP of:
1 Rope Climb
10/7 Calories

Train At Home

8 minute AMRAP of:
16 Push-ups
32 Squats
400m Run

Rest 2 Minutes

6 minute AMRAP of:
12 Push-ups
24 Squats
300m Run

Rest 2 Minutes

4 minute AMRAP of:
8 Push-ups
16 Squats
200m Run

This Friday!

5/18/21

WOD

7 sets of Barbell Complex:
4 Deadlifts
3 Power Cleans
2 Hang Squat Cleans
1 Front Squat

21-15-9 reps for time of:
Power Clean, 135/95-lbs.
Burpee Box Jumps, 24”/20”

Train At Home

27-21-15-9 reps for time of:
DB Power Cleans
DB Front Squats
Burpee Box Jumps

This Friday!

Partner up, sign up for class, and get ready to throw down!

5/17/21

WOD

3 rounds for time of:
Run 400 meters
60 double-unders
20 push presses, 115/75-lbs.

Rest as needed.

2 rounds for time of:
Run 400 meters
60 double-unders
20 double DB push presses, 50/35-lbs.

Train At Home

3 rounds for time of:
Run 400 meters
60 double-unders
30 single DB push presses

Rest as needed.

2 rounds for time of:
Run 400 meters
60 double-unders
40 single DB push presses

Grab a buddy and sign up or just show up!

Want to learn more? Click HERE!

Next weekend we will be doing the CrossFit Pair UP/Throw DOWN! Watch for more info later in the week!

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5/16/21

WOD

Rest Day

5/15/21

WOD

“Hollywood” with a partner
For time:
Run 2 km
22 wall-ball shots, 30/20-lb. Ball
22 muscle-ups
22 wall-ball shots, 30/20-lb. Ball
22 power cleans, 185/135-lb.
22 wall-ball shots, 30/20-lb. Ball
Run 2 km

Train At Home

For time:
Run 2 km
22 Single DB Thrusters
22 Burpees
22 Single DB Thrusters
22 Single DB power cleans
22 Single DB Thrusters
Run 2 km

5/14/21

WOD

In 20 minutes:
Muscle Snatch 5-5-4-4-3-3 reps
Power Snatch 3-3-2-2-1-1 reps

Accessory Core:
Coaches Choice

Train At Home

5 Rounds for Time:
20 Dumbbell Snatches
40 Sit-ups
100-ft Dumbbell Overhead Walking Lunge

5/13/21

WOD

With a Partner, you go I go
30 minute AMRAP of:
:30 Dead Hang
1:00 Plank
1:30 Box Jumps, 24”/20”

*Score is total Box Jumps
*Partner must Machine 300m while they rest

Train At Home

20 minute AMRAP of:
:30 Handstand Hold
1:00 Plank
1:30 Box Jumps
Run 300m

*Score is total Box Jumps

5/12/21

WOD

Every 8:00 for 4 sets:
3 rounds of “Cindy”
Run 400m

*Weight Vest, 20/14-lbs
* 1 Round of “Cindy” =
5 Pull-ups
10 Push-ups
15 Squats

Train At Home

Every 8:00 for 4 sets:
3 rounds of:
15 Push-ups
20 Squats
Run 400m

*Weight Vest, 20/14-lbs

5/11/21

WOD

15 minutes to:
Establish a 2RM Squat Clean

For time:
1-2-3-4-5-6-7-8-9-10 reps
Squat Cleans, 135/95-lbs.
10-9-8-7-6-5-4-3-2-1 reps
Burpees

Train At Home

For time:
1-2-3-4-5-6-7-8-9-10 reps, each arm
Dumbbell Squat Cleans
10-9-8-7-6-5-4-3-2-1 reps
Burpees