Sweetheart Saturday

Don’t forget that tomorrow we have our 2nd annual “Sweat with your Sweetie” partner WOD at 10am!

Grab your husband, wife, girlfriend, boyfriend, mom, dad, sister, brother, or other “swole-mate” and enjoy a fun workout with our awesome community before you inevitably indulge in some sugary treats and drinks for Valentine’s Day.

No significant other?  No problem!  Plenty of room for our singles to grab a partner or make a new friend.  I’ll be there to work out, and I need a partner!

The whole idea is a fun community event to get your sweat on and enjoy each other’s company!

Saturday:

  • 9am Shred Sesh
  • 10am “Sweat with your Sweetie” partner WOD

Sunday:

  • 10am Energizer

We’re onl:y 2 weeks out from our first “Friday Night Lights”!  Haven’t signed up for the Open yet?  Why not?

Get signed up here: http://games.crossfit.com/ and choose CrossFit High Voltage as your affiliate!  Our goal is 100 members signed up and participating!


Friday’s Training:

CrossFit:

PARTNER WOD – TEAMS OF 2:
ON A COUNTDOWN CLOCK OF 25 MINUTES:

2000 M ROW (shared, 1 person at a time – trading off every 500 M)
+
AMRAP IN TIME REMAINING:
* All movement sets (except for runs) must be shared work – one person working at a time, dividing work in sets of 5 reps.
**Runs must be performed by BOTH partners at same time.

50 BURPEES*
200 M RUN**
50 BOX JUMPS
200 M RUN
50 PULL UPS
200 M RUN
50 SIT UPS
200 M RUN

Fusion (6:30pm):

100 SINGLE JUMPS (or JUMPING JAX or 50 DUBS)
50 WALL BALLS
50 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

80 SINGLE JUMPS (or JJ or 40 DUBS)
40 WALL BALLS
40 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

60 SINGLE JUMPS (or JJ or 30 DUBS)
30 WALL BALLS
30 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

40 SINGLE JUMPS (or JJ or 20 DUBS)
20 WALL BALLS
20 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

20 SINGLE JUMPS (or JJ or 10 DUBS)
10 WALL BALLS
10 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

momWOD:

AMRAP 30 MINUTES:

400 M RUN
21 KB SWINGS
12 PULL UPS / RING ROWS
+
1 MIN REST
+
500 M ROW
25 THRUSTERS (May use empty barbell or DB’s – light)
15 PUSH UP / ROLL UPS
+
2 MIN REST