Friday Workout: Team WOD

Strength

Power Clean (3-3-3-3-3, 5 to 10 pounds heavier than last week, rest interval 70 seconds)

WOD

In Teams of 2, Complete The Following:

  • 50 Reps, Ground to Overhead (133# / 89#)
  • Run 400 Meters
  • 50 Wall Balls (20# / 14#)
  • Run 400 Meters
  • 50 Pullups
  • Run 400 Meters

23 thoughts on “Friday Workout: Team WOD

  1. Reps of what??

    1. It’s athlete’s choice for the reps. Just get the barbell from the ground to locked out overhead on each rep. In descending order of efficiency, you can:

      Snatch
      Clean & Jerk
      Clean & Push Press
      Clean & Press
      Squat Clean & Thruster
      or do some new lift that you come up with.

      1. it doesnt say someone has to be resting at all times. team clean & jerk for max efficiency!

  2. at CrossFit Zurich

    Front Squat 2-2-2-2 @ 225#

    Tabata of

    Sledgehammer
    Backsquat @ 145#
    Wallball

    10/4/7 . squats wrecked me by the 6th round

  3. PC: 89#
    WOD: 14:10 (w/ Emily) (67#, 20#, RBPUs)
    After I left I realized I rushed out without putting away my bar . . . Sorry Landon.

    1. PC: 67# finally got the ‘catch’ part sorted — thanks Landon — this was a PR by like 20+lbs haha

      WOD: 14:10 (with AJ) (45#,14#,B then G band PUs)

      Now that you mention it I don’t remember putting my bar away either…maybe Landon did it while we were out running? Thanks!

  4. 11:26 solo. 25 kb snatch @25#, 25 wb @10#, 25 pu red band.

  5. PC: 105#
    WOD: 11:35 (w/classmate) – 75# clean and jerk, 20# wb, regular pu

  6. PC: 104#

    WOD: 11:46
    Solo version scaling: 20 C&PJ @ 89#, run to dumpster and back, 25 WB @ 14#, run to dumpster and back, 25 PUs, run to dumpster and back

    1. FYI – the run isn’t halved if you don’t have a partner 🙂

      1. Wellllll Forney and I decided it was a good scale and after doing it that way I quite agree. …I ran a 5k yesterday? 😛

  7. Gretchen Kittelberger September 24, 2010 — 5:23 pm

    Max Jerk: 170 (PR, still think i have 5-10 more lbs i can add to that)

    WOD: 12:15 (solo at 25 reps, 89#)

  8. 72# PCs, 16:02 solo, 59# OH, 6# wb, green band pu’s

  9. pc: 99#
    wod: 18:25 rx with Kim

  10. PC: 57#
    WOD (w/Jess): 16:28 (-ish)
    35# something that resembled a snatch, 10# wb, blue band PUs

  11. PC: 126
    WOD: 19:37 rx with Justin

    1. PC: 121×4, 126

      133# C&J (PR) and then 25 more times

  12. 99#, 20:54? wod 89#/14#wb/ blue&gr pullups. w/ logan

  13. 35# PCs. wod 17:45 with Amy; 25# / 10# wb / green pu’s

  14. @ Home
    PC: 100#
    GHD Sit-up w/10 lb weight 21-15-9, jump rope skill work, max strict pull-ups: 13 (up from 3 on July 5th and 9 from August 9th)

  15. PC: 89#
    Wod: 17:something , 67#, 14# wb

  16. PC: 77#
    WOD: 15:16 w/ Martha (#45 OH, #10 wb, red band/partner-assisted pull-ups)

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