Team WOD

2009 Flashback

Relay begins and ends with a Team 500m Run and Team Thrusters. First person must wait until the entire team touches the thruster bar to begin the thrusters. Time will not be called until the entire team touches the thruster bar after the final run. Run 500m as a Team w/ heavy rope 50 Thrusters […]

Double Dragon

Teams of 2: Amrap 7: 100 cal row Max reps C&J (135/95) Rest 3 min Amrap 6: 80 cal row Max reps Power snatch (115/85) Rest 3 min. Amrap 5: 60 cal row Max Thrusters (95/65)

Dragon Boat 2017

Teams of 4 For Time: 3 Line runs each (relay style) [cone @ 10m/20m/30m] 30 Squat Cleans (155/105)(cumulative – relay style) 30 Box Jump Overs (20″) (cumulative – relay style) 30 Team Burpees in unison 30 calories each on the ERG (relay style) Team mile run holding a rope

Team “Holleyman”

Team Hero WOD – Teams of 2 “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep Alternating each round until completion. Post time and scale to comments.

Bounce The House

Teams of 3 4 RFT 200m team relay 5 Rope Climbs 10 Strict HSPU 15 Hang Cleans (155/105) 20 S2OH (135/95) 25 C2B Pull ups all reps cumulative, except relay style One person working at a time.

Bravo Foxtrot 2

Teams of 4 As a team complete the following work: 3000m Row 50 Thrusters (95/65) 200m Farmers Carry (70/53)ea. hand 400m Buddy Carry (2 people off the ground to advance) 30 Team burpees In unison 50 Front Squats (95/65) 50 S2OH (95/65)

Team Total

Teams of 3 2 scored events. Crossfit Total 1 met con And one big announcement ? Get your teams ready and come get some!

Dave Castro’s DBs

Teams of 3 A. 50 m prowler push relay *time begins when you start part B B. Divide reps as needed, run together 150 DB Box step overs (40/30)(20”) *non working partners in plank* 100 T2B *non working partners holding DBs off ground* Run 600m carrying DBs 150 DB Thrusters *non working plank holds* 100 […]