Wednesday Workout: Bring A Friend Day Partner WOD!

Make sure to pre-register for class if you’re coming today!  If you run into any issues signing up, don’t sweat it – we’ll still get you in the class!
If you’re new to the gym, please make sure you’ve signed up and completed a waiver ahead of time by visiting the link here (you can register for class through this site as well): Front Desk Sign-up


Deadlift – spend 10-15 minutes working on technique and getting established at weight with barbell or substitute movement with a kettlebell if necessary


In Teams of 2, AMRAP 16:

Partner 1: Row x 500m (or Run x 400m)

Partner 2: AMRAP of the following:

  • 12 Wall Balls (20/14)
  • 12 Deadlifts (135/95)
  • 12 Box Jump Step Downs (24/20)

Once P1 is done rowing or running, partners switch and P2 rows while P1 works on AMRAP (picking up where P2 left off).  At EACH SWITCH, both partners must complete 5 burpees.  Cannot start AMRAP until partner is actively rowing or running.

Score is number of rounds and reps completed on AMRAP.  Scale weights/movements as needed.


  1. BRING A FRIEND DAYS are happening this month! Today is the last one!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!


2 thoughts on “Wednesday Workout: Bring A Friend Day Partner WOD!

  1. Did a solo AMRAP of Row 500m, 5 burpees, 12 WB, 12 DL, 12 BJ, 5 burpees:
    2 + 2 BJ Rx

    Ugggggggh, rowing.

  2. With Alex: 9 + 16

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