Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Saturday, February 21, 2015

"Partner Pass-Off"



EQUIP: Partner, Rower, Wall Ball (20/14), Bar (c: 135/95, p: 95/65, f: 65/35), Rope, Jump Rope

WARM-UP:
*Active Stretch
*200m Run AND 250m Row
*1 Round of WOD A AMRAP
*2 Clean & Jerk + 4 Back Squat (sub-WOD weight: OK)
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PARTNER WOD A (inspired by “Toe Jam” from Metro CrossFit - 1/9/15):
25 min. AMRAP -
P1: 500m Row

P2: AMRAP -
*3 Toes-2-Bar
*6 Wall Ball (20/14)
*12 Lunge Jump

-switch duties every 500m
-partner picks up wherever you left off on the AMRAP

SCORE = Total Rounds of AMRAP Completed

—————————————

Class RESTS ~2-4 minutes together

—————————————

PARTNER WOD B:
25 min. AMRAP -
P1: 400m Run (OR: 100 Double-Under (sub: 200 Singles + 50 Mountain Climb))

P2: AMRAP -
*1 Rope Climb (c: 15’, p: 10’, f: 3 x Supine-to-Stand)
*3 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)
*6 Back Squat (c: 135/95, p: 95/65, f: 65/35)

-switch duties every 400m (OR 100 Double-Under)
-partner picks up wherever you left off on the AMRAP


SCORE = Total Rounds of AMRAP Completed

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