Wednesday Workout: Bring a Friend Day Team WOD!

Today is our first “Bring a Friend” Day of February!  Bring a friend to any class on our schedule for a fun team workout. We’re doing teams of 3 people in the WOD today, so you’ll get a chance to work with other people in the gym!
If you’re new to the gym, please make sure you’ve signed up ahead of time by visiting the link here: Front Desk Sign-up


Teams of 3, one person working at a time:


3000 meter row “Buy-in”

Then, AMRAP in remaining time of**:

  • 60 Russian Kettlebell Swings (70/53)
  • 60 Box Jump Step Down (24/20)
  • 60 Push Press (95/65)

Scaling Options: KBS –> Russian KBS lighter weight, Push Press –> Dumbbell Push Press, Box Jump –> Step Up.  Scale weights as needed.  Push jerks are okay for push press standard (i.e. shoulder to overhead).  Row is capped at 14 Minutes (if you have not completed 3000m as a team at this point, move on to AMRAP regardless).

**Only one person working at a time, but partners who are not working are required to share a “pet rock” – i.e. a 1pd kettlebell or something equivalent in weight, or a 45# plate (advanced).  Only one of the non-working partners needs to hold implement, and they can split up holding it however they want while one partner is working.  Try to split up work evenly between your partners.  


  1. BRING A FRIEND DAYS Start This Week (Feb 10)!!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Websitefor details and get yourself signed up!

3 thoughts on “Wednesday Workout: Bring a Friend Day Team WOD!

  1. w/Rob, 2000m row, then once through each movement for 100 reps
    20:27 Rx

  2. Did it again as a trio w/ Joe and Melinda
    2 + 32 Rx

    SO much better with three people. That was fun!

    1. It was fun! Thanks for partnering with me!!

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