Team WOD

Monday October 2, 2023

CrossFit Main: I go, you go:0-10 min:Run 100/200m.*partner 1 runs 100/200m, partner 2 rests, once p1 returns from run, p2 runs while partner 1 rests…1 min rest..11-21 min:Row 150-250m*partner 1 Rows/ partner 2 rests, once p1 finishes, p2 Rows while partner 1 rests…1 min rest22-32min:Bike 5-10 cals*partner 1 bikes 5-10 cals/ partner 2 rests, once […]

Monday October 2, 2023 Read More »

Tuesday August 8, 2023

CrossFit                                                                                                                                 Main AMRAP 20 min P1: 6 alt. side sandbag-shoulders (3/3)                                                              P2: 50m. sled push (25/25)                                                                                                                  *to flag pole and back, but make it HEAVYOnce both partners complete work, switch spots

Tuesday August 8, 2023 Read More »

Friday July 7, 2023

CrossFit Main Teams of 3: 20 min clock; P1 pushes sled down 25m. and back 25m. P2 holds sandbag in bear hug position P3 rests Then 3 goes to 1, 1 goes to 2, 2 goes to 3… *rotate through P1-2-3 each 25m push/hold Lvl6: sled 4×45/2×45, bag 150/125# Lvl5: sled 4×35/2×35, bag 125/100 Lvl4:

Friday July 7, 2023 Read More »

Friday June 23, 2023

CrossFit Main: AMRAP 20 min; P1 performs 5 sandbag/kb goblet squats, then does 50m carry to black top line- sets down object- picks it backup and does the same, 5 squats then carries back at the same time.. P2 performs 10-15 reps of DB floor press (unbroken reps) Once both partners are done with their

Friday June 23, 2023 Read More »

Friday May 12, 2023

CrossFit Main 3 person teams; I go, you go style 15 min clock station 1: 100m empty sled push- 50 down/50 back- light and fast station 2: 10 double DB shoulder-overhead – regular working weight UB reps station 3: 50 double unders *scale to 50/40/30/20/10/50 SU (lvls 6-1) Longevity Main same as CF class, keep

Friday May 12, 2023 Read More »

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