Team WOD

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 […]

Mad Dog

Teams of 3: 1 mile run 150 cal row 100 box jumps 50 HSPU 12 Rope climbs

Medical Marvel

In Teams of 4 complete the following 50 In Unison Burpees then 40 Kettlebell Swings (53/40)* 30 Push Press (95/65) 40 Slam Balls (20/15) 30 Front Squats (105/75) then 100 m bear crawl – relay style *Athletes will each start at a different station (KB swings, push press, slam balls, or front squats) and complete […]

Welcome to Miami….

Inspired by Wodapalooza A.  Team 60 Clean and Jerks – 10 min time cap Teams must rotate in the following manner, with one athlete working, and two resting at a time: Athlete 1 – 10 Reps Athlete 2 – 10 Reps Athlete 3 – 8 Reps Athlete 1 – 8 Reps Athlete 2 – 6 […]