Team WOD

5th Mountain

Every now and then, a challenge arises that must be met; a goal set that absolutely must be achieved; an adversary that demands your undivided attention. SEALFIT published a WOD that meets these characteristics. This type of WOD takes us completely out of our comfort zone and trains us in time domains we rarely venture […]

Power Trip

Teams of 3 500m Sandbag Run (70/50) 60 Clean & Jerk (115/75) 60 Pull-ups 20 Synchronized Burpees 80 Wall Ball Shots (20/14) – 10′ target 80 Box Jump Overs (24″/20″) 100m KB Farmer Carry (53/35) 100 One-Arm DB Snatches (50/35)

Drag the Cat

Partner up Cumulative Reps for the Following (one person working at a time): 40 DB Squat Cleans (40)(30) 50 Pull-ups 40 DB Push-Press (40)(30) 50 KB Goblet Squats (70)(53) 40 DB Burpees (40)(30) Then Relay (Buy-in for relay is 10 HSPU) 400m Run with a sandbag (50)(40) Then Relay (Buy-in for Relay is 20 Jumping […]

Team Hero WOD “McGhee”

Team Hero WOD “McGhee” 30 min AMRAP 5 Deadlifts 275lb 13 Push-ups 9 Box Jumps Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his […]

Down with the Sickness

Teams of 4 20min AMRAP One person at each station rotate when station ahead clears 10 DB man makers 25 wall ball shots 400m run 5 Burpee MU (ring or bar) (Scale: Burpee pull ups) At 20:00 5min AMRAP Row for calories Score: total reps + total calories

Modern Family

In Teams of 3 – one person working at a time, switch as often as needed. No racks can be used, teammates must create the rack. AMRAP – 3 minutes Back Squat (155/105) -rest 4 min- 3 Rounds for Time one person working at a time, split reps as needed 100 DU 75 Pull ups […]


“Sailorfest” Teams of 4 P1 & P2 (relay style) Amrap 10min 100m sprint 10 deadlift (185/135) 5 pull ups P3 & P4 (relay style) Amrap 10min 100m row 10 hang snatch (75/55) 5 hspu After 10 min there will be a 2 min rest period. Then P1 & P2 will switch Amraps with P3 &P4. […]

Steddy Freddy

In teams of 2 (only one person working at a time) 100 DU 80 KBs (53/40) 70 Wallball (20/14) 60 hang power cleans  (95/65) 50m Prowler push (each) (two 45#/two 25#) 40 ring dips 30m Wheel barrow (each) 20 S2OH (95/65) 10 MU (burpee pull ups)