VALENTINES GONE BAD PARTNER WOD
HOSTED BY CROSSFIT SOLAFIDE

WHEN: FEBRUARY 16, 2019
HEATS STARTING AT 9 AM AND WILL RUN EVERY HOUR
WHERE: CROSSFIT SOLAFIDE
1021 SMOKESTACK DRIVE
CLARKSVILLE, TN 37043
$30 PER TEAM: TWO VALENTINE’S WOD T-SHIRTS & GIFT BAG OF GOODIES
$12 PER TEAM: GIFT BAG OF GOODIES ONLY
2 PERSON TEAMS
SAME SEX OR CO-ED
RX+, RX, AND SCALED OPTIONS
WODS/KIDS WODS/HOURLY COMPS LISTED BELOW
REGISTER ON OUR FACEBOOK BY JANUARY 25 TO GUARANTEE A SHIRT!
OR:https://www.eventbrite.com/e/valentines-gone-bad-partner-wod-tickets-54260103430

*THIS IS A COMMUNITY EVENT, THERE WILL NOT BE JUDGING


All of these workouts are modifiable to any athlete's current fitness level. We want to remind everyone this is not a competition so the workouts are merely a blueprint of what to do and when! For example, if an athlete can do the RX weight for deadlifts, but can only do pull-ups and not chest to bar pull-ups, that is totally fine! Or if you want to RX one workout but scale another one, that is totally fine! This is just an event to bring everyone together and get a few good workouts in! Please let us know if you have any questions!

*5 minute rest between each workout*

#1: 15 min AMRAP
7 Deadlifts
14 Box Jumps
21 Calorie Row
Must complete one round before switching. While one partner is working, the other partner is doing ab mat sit ups.

Normal/Scaled Standards:
Deadlifts 65/95 or 95/135
Box Jumps or Step-ups allowed

RX Standards:
Deadlifts 135/185
Box Jump Overs

RX+ Standards:
Deadlifts 185/225
Burpee Box Jump Overs

#2: 10 min AMRAP
4-8-12-16-20 Continuing to increase reps by 4 each round
Hang Snatch
Pull-Ups
One partner working at a time. May switch at any time.

Normal/Scaled Standards:
Dumbbell Snatch 25/35 (Athletes can do a full power snatch bringing the dumbbell all the way to the ground or from the hang)
Ring Rows/Jumping Pull Ups/Pull Ups Allowed

RX Standards:
Hang Snatch 75/115
Chest to Bar Pull-ups

RX+ Standards:
Hang Snatch 105/155
Bar Muscle Ups

#3: 15 min AMRAP
400 Partner Run
30 Wallballs
15 push-ups
50 double unders/100 singles
One partner working at a time. May split up work as needed.

Normal/Scaled Standards:
Both Partner Must Run Together Holding a band at all times!
Wallballs 10/14

RX Standards:
Partner Carry Run: Piggyback or Fireman’s Carry – Switch at any time
Wallballs 14/20

RX+ Standards:
Partner Carry Run: Piggyback or Fireman’s Carry – Switch at any time
Wallballs 20/30


Hourly mini comps:

Hourly mini competitions for the event!
$1 to enter, and you can enter just one or all of them, as many times as you would like! Each hour, we will have one machine max effort and one body weight movement max out! Prizes for the best male & female athlete will be handed out at the end of each hour!

9:00 am -10:00 am: Max Calories on Assault Bike in 1 minute
9:00 am -10:00 am: Max Air Squats in 1 minute
10:00 am - 11:00 am: Max Calories on Ski Erg in 1 minute
10:00am -11:00am: Max burpees in 1 minute
11:00 am - 12:00pm: Max Calories on Rower in 1 minute
11:00 am - 12:00 pm: Max ab-mat sit ups in 1 minute


Kids Wods:

Parents!! If your kid (age 3-12) would like to participate in the Valentines Kid Partner WOD, we start the first heat at 8:00. When you arrive, see Katie Clemmons, Katie Estell, or Kimberly RB at the endurance board to get into a heat.

Round 1:
Partner 1 rows 100m while
Partner 2 KB deadlifts 🦍
Switch

Round 2:
P1 rows 100m while
P2 burpees 🔥
Switch

Round 3:
P1 rows 100m while
P2 box jumps/step ups 📦
Switch

Older kids who want to keep score can count total reps to put on the board!

If you have any questions, we will be glad to address them! See everyone there 🙂


CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



© 2019 CrossFit Solafide | Site by Clarksville Website Design