Team WOD

“Sugar and Spice” (And everything nice)

Teams of 3 – one bar, one rope & one medball A. Fran 21-15-9 of Thrusters & Pull-ups (95/65) B. Isabel 30 Snatches (75/55) C. Annie 50-40-30-20-10 of DUs & Sit-Ups D. Elizabeth 21-15-9 of Cleans & Ring Dips (135/95) E. Karen 150 Wallball Shots (20/14)

Return from Exile

Teams of 4 1 Mile Run with Sandbag (40) – together 100m DB(s) Walking Lunge (45/35) – cumulative 200m DB Farmer Carry (100/70) – cumulative (use a single DB) 300m Row – each 400m Partner Carry – cumulative

Shweddy Twight Sprints

Teams of two Buy In:  Partner Fireman’s Carry to fire hydrant then switch on the way back 3 Rounds each Partner 1: Row 250m Partner 2: KB Rack Hold two KBs (53/40) While one partner is rowing, the other is holding the KBs with handles touching across the chest. Partners switch positions until both partners have […]

You Spin Me Right Round

Teams of 4 4 rounds 60 sec rotations DU KBS (53/40) T2B Deadlifts (225/135) 1 min rest Score is total reps

Mega Rich

Teams of 3 Buy In 200m relay THEN 150 Thrusters 100 Pull ups 50 HSPU THEN 500m Row relay *One person working at a time, must keep a 115/85# barbell off the ground (either front rack or overhead ONLY) during the thrusters, pull ups and HSPU. IF barbell touches the ground, 10 burpees for the […]

Absolutely Famous

In teams of 2 For Time 200m Sandbag carry (70/40) (both partners must be carrying the sandbag) 40 pull ups ( cumulative – 1 person working at a time) 30 burpees (in unison) 200m sandbag carry (same as above) 40 hang cleans (115/75) (cumulative) 30 shoulder to OH (115/75) (cumulative) 200m Sandbag carry (same as […]

Team Attack

3 Rounds for time: (Teams of 3) Line Sprint (Cones @ 5m/10m/15m/20m/25m) Relay 50 OHS (115/75) Anyhow (1 Person Working at a time) 20 Wallball (20/14) Relay 30 Sit-ups In-Unison Arms Interlaced

Topsy Turvy

Teams of 2 4 rds for time: 800m run 50 wall ball (20/14) 6 alt rope climbs 25 Hang power snatch (95/65) Athlete 1 runs the 800m while athlete 2 does 50 wall ball. When both are completed move to the rope climbs where you alternate reps. Once these are completed move the the hang […]

Tick-Tock-Tick-Tock

Team WOD (Time cap 45 minutes) For time complete: Teams of Four all reps cumulative 600m Run – 2 People 50 Power Snatch (65)(45) 400m Run – 2 People 60 Push-ups 200m Run – 4 people 70 KB Swings (53)(40) 100m Run together -4 people 80 Dips (ring)(parallette)

Partners in Crime

Teams of 2 AMRAP 25: 400m run 20 pullups 30 wall ball (20/14) Partners will alternate exercises throughout the whole 25 minutes. Partner A runs 400m, partner B does 20 pullups, partner A does 30 wall ball and so on..