CrossFit Warrenton – CrossFit


Warm-up (No Measure)


1:00 Bike

10 PVC Pullovers

5 Pullins

5 Pushups

5 GHD’s to parallel

Dec 30, 2021 “He slimed me-PARTNER WOD” (Time)


Teams of 2 (4 rounds EACH)

Partner 1:

16/13 Cal Bike

Partner 2:

10 Pull-ups

15 Dumbbell Bench (35s/25s)

15 GHDs to parallel or 15 V-Ups



Partner 1:

20/15 Cal Bike

Partner 2:

15 Pull-ups

15 Dumbbell Bench (50s/35s)

15 GHD situps OR 15 V-Ups



Partner 1: 

12/10 Cal Bike

Partner 2:

15 Jumping Pull-ups or Pullins
 10 Push Ups
 15 Abmat Sit Ups


* Target time: 17-19 minutes

* Time cap: 26 minutes

Goblet Squat: 1 and a Half Reps (4×10)


Hold a DB or KB in a front loaded position.

Focus on keeping tension in the legs throughout out sets.

Stop just before full lockout at the top of each rep for added time under tension.

Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand.

DO NOT BOUNCE out of the bottom of any reps.

Elevated Toe Double DB Romanian Deadlift (4×10)

Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out).

If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.