Team WOD

WOD

TEAM WOD!

4 Person Teams - teams will be chosen randomly by the coach. Team members will work together at the same time. Each team of 4 will be divided into teams of 2. Each round will have an 800 m run ran by two team members while the other 2 team members wait for the return of the running team, they will perform a movement for maximum reps. When the running team returns, they switch places and the running team performs the movement while the other team runs. There will be 3 rounds of 800 m runs and 3 movements. Reps can be divided among each 2 person team however needed.

Each 4 person team completes; 

800 m run - max rep pull-ups (scaled reps count the same 1:1)

800 m run - max rep wall balls 20/14

800 m run - max rep sled drags (40m is 1 rep) Male-90#  female-45#

Scoring is determined by taking the total time, minus the total number of reps performed by the 4 person team of the movements.

Check out the NUTRITION BLOG for a new post!

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Matt commented on 28-Jan-2012 12:26 PM

Awesome team WOD. "The Matt Pack" team did great. Not sure about our totals and time. I got 100 pull-ups, 70 wall balls, and 5 sled drags.

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Two by Two

WOD

Dynamic mobility before the WOD

Tag Teams of Two (only one athlete working at a time) complete the following. Teams can split the work up by tagging off to the other teammate, but only one athlete can be working at a time while the other rests. Teams must actually tag each other.

Run 800 meters

Box jumps 50 reps

Row 800 meters

Push-ups 50 reps

Push sled 400 meters(box to fence is 40m) sled plus 50#

Thrusters 50 reps 95#

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Directions for Christmas Party: 820w to 287 business (North Saginaw Main), turn right (North). Go through Saginaw to Peden Road. Turn left (West)- dead ends at Boat Club Road (Morris Dido Newark Rd.). Turn right and then left again back onto Peden. Take Peden one mile to The Orchards neighborhood on the right.  Turn right into The Orchards. Call for gate code. Turn at first left after the gate onto Paper Shell Way. 6225 Paper Shell Way, third house on the left.

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Corey commented on 10-Dec-2011 10:53 AM

Last night - Did the wod dman posted - 11:23. This morning Charlie and I did the Filthy Fifty - 23:32 I think. Much worse than my time last year. Just hit the wall on burpees, but great workout anyway. Charlie smoked me. Hope to see everyone at the Christmas
party!

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Saturday Team WOD

14 Days until the RANCH WOD! Sign-up in the office - 20.00 fee per person

WOD

2 Person Teams complete the following:(is performed as a tag team, one person working at a time)

KB Swings 100 reps

Carry Overhead 45# 800 meters

Wall ball 100 reps

Pull-ups 100 reps

Row 300 calories

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Pete Dyer, DFW Mud Run 3rd Overall Male! 

Looks like an action figure!

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Matt commented on 05-Nov-2011 10:34 AM

Mainsite WOD in 12:59. Started out rx'd, but had to scale the push press back.

Corey commented on 05-Nov-2011 12:08 PM

CF Total - BS - 300 (up 35), SP - 150 (up 15), DL - 375 (up 10). 825 total. Up 60 overall. In my 2 1/2 yrs of CF I saw a 300 BS as the ultimate goal for me. Great feeling to finally get there.

Corey commented on 05-Nov-2011 12:57 PM

And thanks to Isaac for the squat coaching and Beau and Erin for the moral support! We have a great CF family.

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Saturdaayyy!

WOD

Dynamic mobility before the WOD

Team WOD

2 Man teams complete, in any combination, order or timing, the following;

100 Burpees

100 KB swings

100 Calorie Row

100 Lunges (alternating)

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The feeling of being done...

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Team WOD

WOD

Team WOD

800 meter warm-up

Two person teams complete the following tasks for 4 rounds:(do not advance to the next movement until the total reps or distance on the row has been completed, share the reps/meters as needed to complete the round)

Farmer's Carry 205/135# barbell 100 meters (Scale carry if needed for male/female teams. Co-ed teams can choose whatever weight needed to insure it is a heavy carry. Carry is performed with one person on each side of the barbell on each end)

Wall Ball 50 reps

Row 1000 meters

Next week on Thursday, we will start a 6 week Starting Strength Cycle. If you want to get strong, this will be the program to get you there! Three training sessions will be programmed per week and only released within the box. The sessions can be performed on any three days with 1 day rest between. Recording of weekly lifting statistics will be performed.

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Corey commented on 27-Aug-2011 12:31 PM

Team wod with Clint. He is a beast. As rx'd - 21:04

Clint commented on 27-Aug-2011 05:55 PM

Just thought you should know Corey we beat Miles and Sam by over a minute. Score one for the middle age old dudes!!!

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Team WOD

WOD 

Dynamic mobility and warm-up before the WOD

For time a two person team completes the following while working together;

10ft Wall ball tosses 100 reps 20/14

KB Swings 100 reps

Row 200 calories

Walking overhead lunges 100 reps total 25/15

Dead man carry 400 meters

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Michele commented on 30-Jul-2011 10:28 AM

One mile run - 8:30. Tied my PR which was set in June of 2010, so now to improve on that! I started out in pretty good POSE form but felt it fall away before the half mile mark. I focused on leaning forward, if nothing else, and that is key. I'm not heel
striking, but need to be in a better 4 formation.

Michele commented on 30-Jul-2011 10:41 AM

Correction: That PR was set last September, so I don't feel quite as bad. Still, I should have improved my mile time by now!

Terra commented on 30-Jul-2011 11:41 AM

I didn't write down the time on this one. It was sub 25, but I can't remember exactly. Fun working out with Kimberly today! We did everything as rx'd, except I carried the 75# water bag, she carried me...that was interesting :)

Corey commented on 30-Jul-2011 02:04 PM

Team wod with Cody as rx'd - 20:20

Shannon commented on 30-Jul-2011 02:56 PM

I did coaches WOD yesterday- started Rx'd but only did one C&J at 115 then started freaking out and doing some strange lifts- did about 3 of those (none of which counted) and decided to drop down to 105#. Did 3 rounds and 11 DUs. I think I could have gotten
4 rds without messing up and then having to take weight off. Oh well, these are very hard for me psychologically so I was pretty proud of my attempt. I got up and ran about 2.5 miles this morning. It was a good "cool" morning to do this. I hope everyone has
a wonderful weekend!

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Team WOD

WOD

Dynamic warm-up and mobility before the WOD

Team Relay - two person teams perform the following movements. While one is rowing, running or doing burpees the other is working doing the movement. The goal is to complete the rowing, running or burpee movement as quickly as possible while your partner performs the other movement waiting on the partner to finish. Scoring is calculated by adding up all the reps performed of the push-ups, KB swings, and thrusters and then subtracting the time from the total movement score. The team with the highest score wins! Each partner has to perform each movement.

Run 400 meters - Push-Ups

Row 400 meters - KB Swings

50 Burpees - Thrusters 95/65

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It is so cool when we see one of our members achieve a goal! The muscle-up is a skill that few athletes possess and requires strength, coordination and timing. Here Ben is getting his first muscle-up. Ben has also been interning with Coach Miles assisting with the ZoiFit Strength & Conditioning Camp for BCS this summer. Ben is getting ready to head off to John Brown University on an ROTC Scholarship. Way to go Ben!

Check out this CF Journal video for more insight into how CF can improve your Muay Thai game and vice-versa!

http://media.crossfit.com/cf-video/CrossFitJournal_RonicaJeffrey_Mike_PRE.mov

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Michele commented on 09-Jul-2011 08:50 AM

Charlie, I just ran across this poem and thought of Melanie! A Crossfitter’s Hands Jun 24, 2011 by AndreAnna They belong to doctors, lawyers, Students, mothers. They are black, white, brown, and every color in between. They callous, they tear, they bleed.
Some have wedding bands. Some have marks where one once was. Some have bitten down nails. Others have perfectly manicured cuticles. For every difference they have, they are, among all else, equal. They callous, they tear, they bleed. Because they push when
they want to give up. They grab the bar and pull when they feel like there’s nothing left. They hold the barbell and lift when the skin is rubbed raw. They callous, they tear, they bleed. They fist pump each other After a workout so hard, they almost cry.
They hug people who have become family When they get their first pull-up. They high-five the girl who took 20 minutes longer than everyone else. Because she finished. They clap and cheer as they wait for the guy running his first mile. They clink a beer at
a bar on the weekend, brethren in some secret club. They callous, they tear, they bleed. They are not pretty. They are beautiful. A Crossfitter’s hands.

Corey commented on 09-Jul-2011 09:00 AM

That is great, Ben!! A real milestone in the life of a crossfitter! You've worked hard to get there!

Peter commented on 09-Jul-2011 09:46 AM

Rock on Ben! I still have been successful in doing a muscle up. Very impressive. I'm going to try again this week!

Charlie commented on 09-Jul-2011 01:02 PM

Thanks for the article, Michelle. The girls got a kick out of it. Great muay Thai classes this morning. 8x5 squats before class 185,185,195,205,215 then Did Annie after class with Sammy-8:30 then ran a mile with sammy and miles-5:34.

Chris Bohlin commented on 09-Jul-2011 01:21 PM

Way to go, Ben! D E T E R M I N A T I O N !

Ben Coad commented on 09-Jul-2011 09:11 PM

Thank you everyone! I'm very excited to have finally gotten it. One of my goals this summer was to get a muscle up before I go to school, so its nice to have achieved that!

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Saturday Team WOD

WOD

Warm-up before the WOD

Two person Team Relay - one team member working during the runs and rows

One team member runs 400 meters and tags the other

10! - 10,9,8,7,6,5,4,3,2,1 (complete the following movements in a descending ladder, team members can work at the same time. Each team member is to complete 10!. Don't start the row until all 10! is completed. If one team member finishes before the other, he/she can help the other)

Pull-ups

KB Swings

One team member rows 400 meters and tags the other

Clock stops when last team member in row relay completes the 400 meters

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Corey commented on 02-Jul-2011 11:35 AM

tried coach's challenge again today against better judgement. Just couldn't let the week go by without giving it a go. tight tape around the wrist. 4 rounds plus one MU. DL's and burpees not a problem but after round 2 the MU's were hurting. Just had to
psych myself up for each one. Definitely one to try again after it heals up.

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Team WOD

WOD

In teams of two complete the following movements.Work can be broken up however needed.Time stops when the last team member finishes the run:

80 Pull-ups

80 Overhead Squats 95/65

80 Power Cleans 95/65 

Run 800 meters

Don't miss Muay Thai on Saturday mornings!

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Charlie commented on 25-Jun-2011 12:46 PM

today's wod solo-30:02. great muay thai class...biggest one yet. running with clint and isaac at sansom park tomorrow at 7am.

Michele commented on 25-Jun-2011 06:57 PM

New Nutrition Blog today. Must see!

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Teams of Two

WOD

Dynamic mobility before the WOD

"Teams of Two" complete the following tasks with only one athlete working at a time except for during the run;

Box Jumps 100 reps

KB Swings 100 reps

Ground to overhead 95/65 75 reps

Burpees 75 reps

Push-ups 50 reps

Wall Ball 50 reps

Run 1 mile (this can be performed by each athlete running an 800m, or 1 athlete doing the entire mile, or any other combination, just complete 1 mile total distance as a two person team)

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Peter commented on 26-Mar-2011 12:52 PM

Who in there right mind does the sectional WOD twice...4 rounds +10 snatches. Only one rep better than last time. Was it worth it? Yep. Good job Corey, Matt and Erin. See you guys next Saturday. I'm off to NJ for job training. We will see how Crossfit
Ignite stands up against our box.

Corey commented on 26-Mar-2011 01:37 PM

Sectional wod - 5 rounds even. 30 doubleunders and one snatch LESS than last time. UGHhhh. I agree Pete, still good work.

Matt commented on 26-Mar-2011 01:44 PM

Anyone else having trouble posting your score to the games site?

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