Tag Archives: team WOD

Assault Bike Madness

Saturday team workouts are always interesting. Whether programmed by Coach Isaac, Coach Clare, Coach Stacy, or any of the other folks, we usually end up with some gnarly combinations that test our fitness. And isn’t that what this whole crossfit thing is about?

Today I went in with AJ for Coach Clare’s brand of madness. πŸ™‚ We were joined by Shaun & Stacy, Larry, Jamal, Jeremy, Carrie, Lisa, Deana, Monica, and a couple of other folks. Started with a 400m jog and came back in for some hip/leg and shoulder warm-ups before dividing up into teams of 3 or more.

time-371226_640The workout was for total time:

  • Teams of 3
  • Buy-in: 100 cal bike w/ weight overhead (plate or med ball)
  • 3 rounds for time with 1 person in a dead hang from the rig while the rest of the team was doing the movements (usually 1 working, 1 resting, 1 hanging, but it varied as you’ll see)
  • 90 double-unders (double for singles)
  • 60 pistols alternating
  • 30 hang power clean (115/85#)
  • Cash out – 100 weighted sit ups, 3 push ups on the minute until finished

We had four guys, including myself, when we started. So it was Larry, Jamal, Shaun, and myself when we started getting equipment together. And Jeremy came in late, so he joined us.

As a team of 5, we ended up adding more reps across the board:

  • 150 calorie buy-in holding a 25# plate
  • 150 double-unders, divvied up as 30 per person (or 60 singles)
  • 100 pistols, divvied up about 20 per person (Jamal, Larry, and I did them to a 20″ box)
  • 60 hang power cleans @ 115#, divvied up at 12 each
  • And we left the buy-out at 100 weighted sit-ups (25# plate)

AJ worked with Stacy and Clare, Carrie worked with the new folks, and Deana, Lisa, and Monica worked together. We had 4 teams and 4 assault bikes – funny how that happens. πŸ™‚



Clare said the first part (on the assault bike) was inspired by Sam Dancer doing it with two dumbbells and I’m very glad we didn’t get that crazy. πŸ™‚

I have to say that I was a little worried about doing calories on the bike with my arms overhead with a 25# plate. And it turned out that maybe that wasn’t unwarranted concern on my part. In my first turn, I dropped the weight and fell off the bike, pulling my left hamstring. It was not pretty.

While I waited for my turn to come back, I did some stretching to try and get the hamstring feeling OK again and it was sore, but not horrible, so I continued to do my bit on the bike as we rotated through our band of five. It took a bit to get up to the point where I was willing to push the plate overhead again, but I got there on my third or fourth round.

The rest of it was ok except for the cleans. I had to break up my last set of 12 into multiple sets of reps, but I eventually got through it.

The sit-ups took a while as well. I got through 33 reps in that first minute, but after that it dropped to about 15-20 per minute with the 3 push-ups at the top of each minute.


Larry did a good job of keeping us on task. Jeremy and Shaun did great with the pistols. And I don’t think I slowed anybody down too much in the long run. We had enough people that we always tried to have two people working and two on the bar, with one resting. Not sure we quite managed that, but we had at least one person hanging at all times and that was fine.

Honestly it was a good workout except for my complete lack of dexterity on the bike that first round. We were done in under 33 minutes with the 5 of us, so we pushed pretty good through parts. Everybody kept on moving.

Thanks for a good (and challenging) workout, Clare!

Hope everybody has a great weekend!

Team WOD Doozy

I’m a day late writing this one up. It’s been a busy weekend!

So Saturday morning I headed into the box with AJ for a little team WOD action. Had looked at the workout the night before and it looked hairy, but nothing particularly awful except for an 800m barbell carry with 115#. The rest seemed… doable?

So we got there and found Coach Clare looking for a fun warm-up to start off her workout. We did a little mobility work while folks trickled in and Coach Isaac was working on-on-one with a new athlete at our box. Chatted a bit, strapped on the knee sleeves… the usual.

clipartbest-com-traffic-cone-clipart-600_600And when Clare called us together to warm-up, we were almost ready. I say almost because it was a sneaky little WOD in the end.

We started with a 200m group run and came back in to do a new warm-up that involved squats, listening, and dexterity. I can squat. And I can listen, but I’m not the fastest when it comes to dexterity moves. πŸ™‚

She had us line up across from one another. I lined up across from AJ, with a small orange cone between us. The idea was to go into the bottom of a squat and put our hands behind our back. Clare would call out “head,” “knees,” or “feet” and we would have to put our hands there, like Simon Says. And when she called out “cone” — whichever of us grabbed the cone first was the winner. The loser had to do a burpee. And the loser on the last one had to do five burpees.

I’m not too proud to say that I only one one bout with AJ. She’s 12 and has much faster reflexes than I do. But I snagged that cone once and I was happy with that. πŸ™‚

After that, we paired up and set up to gather our equipment… We had a great group and divided up as follows…

  • Caleb and I
  • Dan and Brent
  • Clare and Stacy (and AJ initially)
  • Jeremy and Adi
  • Monica and Deana
  • and when Isaac joined us, he paired up with AJ.

rogue-black-med-ball-web6_1The workout was a doozy and this is how Clare wrote it up…

  • Teams of 2
  • 10 rounds – this should be fast!
    • 3 clean & jerks 115/85#
    • 6 wall balls
    • 12 toes to bar
    • Each partner completes the movement before moving on to the next
  • THEN:
    • 800m alt partner rear rack carry 115/85 – must switch at least once
    • 100 push ups
    • 100 deadlifts 115/85#
    • 100 double-unders
    • 800m alt partner rear rack carry 115/85# – must switch at least once

When we were done, Clare said she wasn’t sure why she thought that first part would be fast! πŸ™‚

Caleb and I went with:

  • 115# bar for C&J
  • 25# medicine ball for 6 wall balls
  • and both of us had ripped hands, so we did strict knees to elbows (or knee raises) to start with… after about 5 rounds, I dropped to the floor for leg raises and then dropped to sit-ups.

Once that was done, the real fun began. That 800m rear-rack carry was a bear. Caleb made it look easy, but mobility-wise it was anything but for me. I maybe did 100m on the first 400m lap and then we swapped bars with Isaac & AJ (they only had 55#). That was MUCH easier, and then swapped back for the last little bit.


The push-ups were a challenge, as always. I started with a set of 10 and Caleb stuck with 10s the whole way. I was doing them in 5s, so he did the majority.

We split up the deadlifts. He’d do 10 and I’d do 10. By about 25 in, I was doing grab and drop deadlifts, not touch and go. But we made it through.

And for the double-unders — Caleb actually did two sets of 25 double-unders and I did two sets of 50 singles.

When we were done, I asked if we could drop from 115# to 95# on the bar for the last carry and we did. That was a bit easier. I probably did 300m and he flew through his 500m, but we got it done.

In the end, it took us 50:08. And we were the second team done. Dan & Brent were first. I really didn’t feel bad about scaling some of it. That’s the most wall balls I’ve ever done with that 25# ball — usually it’s the 20#, so maybe that will help. I just scaled a few other places so movements would work for me. Caleb could have done it all Rx except for the torn hand.

By the time we were done, my left shoulder was screaming bloody murder. Caleb (our chiropractor) tried to put my shoulders right, but they weren’t cooperating. Definitely should see him this week sometime.

Now we get to see what this week brings. πŸ™‚ Thanks for the challenge, Clare!

And I would do 500 reps, and I would do 500 more…

… just to be the team that’s falling down outsideΒ your crossfit door… (apologies to the Proclaimers!)

I may be a little loopy at the moment. Just a little.

assault-bikeToday’s team crossfit workout was brought to you by Coach Clare and involved a little bit of everything I think. The joys of the Filthy 50 times 2 with a partner. Once again, Jonathan was my partner for this lovely little workout and my wife and his wife teamed up to kick our collective asses. Go figure.

We weren’t alone either — there were easily 18-20 people milling about today.

Our warm-up? A fun competition between four teams with 4 or 5 people each. Clare set up four assault bikes facing one another with a line in the middle. A foam roller would be set on the line and the two athletes facing one another would try and blow the foam roller with the force of the fan on the assault bike, so the roller would stay on their opponent’s side of the line.

Not to brag or anything, but our team dominated. We went Five for Five (Jonathan, Me, Sarah, Michael, and AJ). It was fun. Supposedly the team would have to do 2 burpees for every bout they lost (bike for 20 seconds and see which side it ended up on).

Filthy_Fifty_After that we set up equipment for this lovely workout:

  • Score Type:: Total Time
  • Teams of 2 For time:
  • 100 Box jump (24/20)
  • 100 Jumping pull-ups
  • 100 Kettlebell swings (35/25)
  • 100 Walking Lunge steps
  • 100 Knees to elbows
  • 100 Push press (45/35)
  • 100 Back extensions
  • 100 Wall ball shots (20/14)
  • 100 Burpees
  • 100 Double unders

If it looks familiar, it’s because it’s 2x the Filthy Fifty (see right).

Jonathan and I pulled our stuff together and did:

  • Jonathan (24″ box jumps), me (20″ step ups)
  • Jumping pull-ups
  • 35# kettle bell swings
  • walking or in-place lunges
  • knees-to-elbows
  • Jonathan (45# push press), me (45# strict press)
  • good mornings with a 45# barbell
  • 20# wall balls
  • Jonathan (burpees), me (sit-ups)
  • 100 single unders each

finished-lastHonestly I was pretty fried after the good mornings. And it took us a bit under 44 minutes to complete all of that. 1000 reps. We either split the 100 for each movement or Jonathan did more than I did. Just depended on where I was at.

I felt bad about doing sit-ups instead of burpees, but honestly I didn’t think I was going to get off the floor if I went down. My shoulders were screaming. My knees were pissed. Even as it was, five rounds of 10 sit-ups each was a damn challenge.

But we finished. And scaling is not the enemy. It’s what happens when you realize your body doesn’t want to keep moving and decide to change things up so you CAN keep moving.

I don’t think we were last. But we were damn close. And I feel like hell afterwards. It’s awesome.

Jonathan, thanks for being my partner in the madness. You kicked butt. πŸ™‚

And good work everybody who came! Thanks Clare for a good challenge!

Isaac’s WOD of Death (aka Team WOD Saturday)

Though we had a Spring snowstorm cancel AJ’s soccer game today, we had a plethora of other options to choose from in Colorado Springs today:

And we decided to get our sweat on today with a Team WOD at CrossFit Continuum. Why? Because we’re all a little crazy and that’s where some of our friends would be. πŸ™‚

I think, due to the snow and the plethora of activities going on around town, we had a smaller group of people attend today’s team WOD. Coach Isaac, Larry, and Brent were there when we arrived. Jonathan and Sarah, Robert, and Adi came in as well. So we had 9 athletes and 1 coach.

We started with a discussion of the WOD and then did a very brief warm-up – the PVC Game. (Below you can see another CrossFit box demonstrating…)

In Isaac’s version, if you dropped the PVC pipe, it was the people who dropped it and the people who handed it to them who had to do 4 burpees each. Not sure how good a warm-up it was, but it was fun! (I only had to do 4 burpees. πŸ™‚ )

The workout itself was deceptively simple for teams of two (we had one team of three):

  • 20170429_10514027 minute AMRAP
  • For each movement, one team member would do the reps while the other waited in the “box.” When the first team member finished, they would tag the other to do the same movement.
  • Rep scheme was 10-9-8-7-6-5 — each athlete would do 10 reps of the movement, then 9, etc. When you finished 5 reps, shift to the next movement and repeat the rep scheme.
  • Essentially each athlete did 45 reps of each movement.
  • The movements were:
    • Wall balls (20/14# medicine ball)
    • Box jumps (24/20″ box)
    • Pull-ups
    • Burpees
    • Knees-to-elbows
  • If you finished the Knees-to-Elbows, start again on Wall balls

Jonathan and I teamed up. Sarah and Ev teamed up. AJ worked with Robert & Adi on the team of 3. And Larry & Brent worked together.

How’d it go?

  • 550_energizer-bunnyThe only thing I had to scale was the box jumps. I started with 20″ box jumps and shifted to step-ups to keep things moving. Jonathan did 24″ box jumps the whole time.
  • Wall balls actually felt pretty good.
  • Pull-ups, as always, slowed me down. I banged out the first 10 in two sets of 5 and started falling apart by the round of 8. Isaac tried to get me to really use the hip kip to get more momentum going — but I was feeling it my biceps and hamstrings pretty quickly. Though I appreciated the coaching, I’m not sure my technique improved any. πŸ™‚
  • Burpees KILLED ME. I was already shot after all the pull-ups, but damn. Slowest, ugliest burpees on record.
  • And we barely had time to even get into the Knees-to-Elbows. I got in 10 reps before we ran out of time. I think if we had 30 minutes, we would have finished the K2E pretty easily. Another 3 minutes would have allowed us all the time we needed.

Jonathan did awesome — he just kept going like the Energizer Rabbit. I felt bad ’cause I slowed him down. But we did fine. Everybody was killing it. πŸ™‚

Really a great workout that involved a little bit of everything, so great work Isaac! I was definitely sweaty and tired by the time we were done. πŸ™‚

Great work everybody! I hope you all have a fantastic Saturday!

Sneaky Team WODs…

Though soccer season is in full swing for both girls and our eldest was performing in the high school production of Emma this weekend, somehow the stars aligned and we made it into Crossfit Continuum to do a team workout this morning. Crazy!

There were probably 20 of us or so today attempting to get through Coach Clare’s innocent looking workout. Innocent and it kicked our butts!


Ev and I teamed up with Robert, who was back after a few months of rehab on his shoulder which was repaired. And AJ teamed up with the boys for a team of 4. And we all completed the madness.

Started with a fun warm-up where everybody was giving everybody else a bit of good-natured grief. Knee hugs. High kicks. Spider-man lunges. Arm rotations. Broad jumps. It was a good mix of movements to start us off in the right direction.

And then we faced Clare’s workout.

  • baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterTeams of 3, for time
  • For each round, athlete 1 completes 75 DU, while athletes 2 & 3 each complete one of the other movements. When athlete 1 is finished with the DU’s, rotate through the movements until each athlete has completed each movement.
  • Buy in: 50 synchronized lunges
  • Round 1 – 75 DU, OHS 95/65#, KBS 53/35#
  • Round 2 – 75 DU, SDHP 95/65#, med ball sit ups 20/14#
  • Round 3 – 75 DU, front squat 95/65#, C2B
  • Round 4 – 75 DU, push press 95/65#, wall balls 20/14#
  • Cash out – 1500m row or 7 min assault bike

This shouldn’t have been bad, right? I mean… light weights. Only doing a movement as long as someone was jumping rope. Simple!


We adjusted things slightly. Though Robert did DU’s, Ev and I did single-unders and we all stuck with the 65# bar (ostensibly to protect Robert’s shoulder, but honestly it was because 95# didn’t sound all that fun).


We were done in about 29 or so minutes. Others were done much faster. And a few were slower than us. So honestly I think we did ok.

A few things:

  • lunges suck for me, regardless of weight or not.
  • OHS were awkward, but other than them and C2B, I got at least 10-20 of each movement done in the time given.
  • I may have accomplished 10 OHS, but they weren’t good ones.
  • I hit 3 jumping C2B pull-ups from the floor and was happy about it.

And then we turned around and drove north to a soccer game for AJ. I’m ready for a nap now, so I can only imagine that she is as well. πŸ™‚

Thanks Clare for a fun one. And thanks Robert for joining Ev & I for the workout!

Saturday Team WOD

Between the CrossFit Open and then soccer, we’ve been no-shows at the Saturday Team workouts at CrossFit Continuum for a while. It’s been a challenge to fit it in on weekends already jam packed with soccer madness. But today we made it happen.

Ev is working. Mickey is up north with her soccer team for a game. And AJ has a game later today, but she went with me to today’s Team WOD. Coach Clare set up a good one with a couple of couplets. And we had a pretty good turnout of 20 or so folks — Kelli & Trey, Marino & Deana, Shaun, Caleb, Dan & Monica, Larry, Brent, Jonathan & Sarah, Nic & Nichole, Lisa & Nick, and a mess of other folks. πŸ™‚


We warmed up together with some knee hugs, Spider-man lunges, Samson lunges, and shoulder mobility before breaking into teams of 2. Apparently some of us can’t count and we had a few teams of 3. πŸ™‚ I joined Jonathan and Sarah and we decided we’d add more reps so that it was fair.

The workout was just for time in teams of 2 (or 3), dividing work however we wanted:

  • 50 T2B (75)
  • 40 push ups (60)
  • 30 T2B (45)
  • 20 push ups (30)
  • 10 T2B (15)
  • Run 800m together
  • 10 box jumps (15)
  • 20 KBS (53/35) (30)
  • 30 box jumps (45)
  • 40 KBS (60)
  • 50 box jumps (75)

Toes-to-bars took a while, but we worked through it. By the end of the round of 45 I fell to knees-to-elbows. We did the full 800m route for the run, down and around by the gas station and Sonic. I’ve not done it before, so it was interesting, though I have to say that running along Academy Blvd. really wasn’t my cup of tea. (Neither was running. I think I ran chunks of 200m or so in a few places, but we walked some and ran some. I was happy for the leisurely pace!)


We did 20″ box jumps so that I could convince myself to do jumps instead of step-ups, per Clare’s instruction. And Jonathan did some 70# kettle bell swings, though I stuck to 53#, Sarah did 35# in the first round and 53# for the second.

It was a good workout. We never really stopped moving at all. And I’m tired now. Life is good. πŸ™‚


Took us a bit more than 25 minutes to complete the whole thing with the extra reps, which was pretty good I thought.

Thanks for letting me be the third wheel, guys!

Next up… Nap time! πŸ˜€ Have a great weekend!

(Thanks to AJ for the pics!)


Team WOD for the first time in a while!

For the last month or so, we’ve been doing the Friday Night Lights events for the 2017 CrossFit Open, so we’ve not attended any Team workouts at CrossFit Continuum for a while. Well… shockingly… we made it to one this week!

AJ and I made it in this morning, though Ev & Mickey had to work. And we were not alone! We had maybe 18-20 people total all milling about, so it was a great turnout right before spring break ends and people head back to school.

silly-walkWe did Jimmy’s warm-up back and forth across the floor with high knees, butt-kickers, Spider-man lunges, broad jumps, hurdle jumps, toy soldiers, knee hugs, arm circles, and so on. I think we made fun of each other the entire time, or maybe it was just Bill. πŸ™‚

Once that was done, we split up into teams of three… AJ and I snagged Stacie. Win!

AJ put 55# on a bar for squat cleans and I did 75# squat cleans with Stacie. I probably should have done 95# or more, but was happy with the lighter weight since we were doing all those reps. πŸ™‚

The workout was:

  • Score Type:: Total Time
  • Teams of 3:
  • 100 Calorie Row
  • 75 Burpees over Bar
  • 50 Squat Cleans (135/95) (75/55 for us)
  • 100 Toes to Bar
  • 50 Squat Cleans (135/95) (75/55 for us)
  • 75 Burpees over Bar
  • 100 Calorie Row

aid5909547-728px-do-toes-to-bar-step-4-300x225By the time we were back to the burpees-over-bar, we had Bill helping us out with a few reps. Apparently we looked a little tired. He did a few burpees and a few calories on the row. πŸ™‚

Stacie and AJ did awesome. I was just along for the ride, though I did pretty well all the way through the toes to bar before I crashed a bit. We were done in about 46 minutes or so and the last ones to finish, but that was fine.

Everybody kicked butt and it was fun. πŸ™‚ Thanks Jimmy for leading us!