Tag Archives: team WOD

Team WOD!

After two weekends with too much soccer, we had a break this weekend — so it was definitely time to fit in a team WOD at Crossfit Continuum. Though Mickey had to work, 3/4 of our family had the opportunity to get in. And we were definitely not alone. We had an amazing turnout.


Ev worked with Danielle. AJ had a chance to work out with Kaila. And Jonathan and I partnered up and Isaac joined in the fun as well. As you can see, we were just a small part of the madness. πŸ™‚

Started with a light 400m jog and then did a strange little centipede crab walk race. Guys on one side. Gals on the other. And it was a disaster. We had enough guys that we almost made it the whole length between cones without moving, but moving was hilarious. The person in front of you had their hands on your feet and you were supposed to do the same with the person behind you, then somehow move forward.

If I’m being honest, the gals made it look easy. And we were awful. πŸ™‚

1tjdsfWith all that done, we grabbed equipment, found space on the floor and figured out how to make the insanity work.

  • Score Type: In Teams of 2, Competing for Total Time
  • Partner 1 performs 50 KB Swings 55/35# (each partner does 50 reps)
  • Partner 2 holds Handstand
  • **handstand broken=5 burpees
  • Partner 1 performs 50 Box Jumps (each partner does 50 reps)
  • Partner 2 holds 45/25# plate overhead
  • **overhead position broken=5 burpees
  • Partner 1 perform 50 sit-ups (each 50 reps)
  • Partner 2 hold bottom of squat with KB
  • **squat position broken=5 burpees
  • Partner 1 complete 200 meter run (each partner will complete 2 runs)
  • Partner 2 hold plank
  • **plank broken=5 burpees when runner returns

With a box, a 55# kettlebell, and an abmat, we got underway.

We started with the run at the end instead of the kettlebell swings to avoid the madhouse inside. I ran 200m with Isaac while Jonathan planked, then did the reverse, and went through the whole thing one more time.


The KB swings were interesting. Jonathan did really well holding a handstand on the wall, but we broke it up a few times, and I was right there with him.

As far as the box jumps (24″ jumps for Jonathan or 20″ step-ups in my case), the 45# plate didn’t feel too bad overhead honestly. Jonathan may not agree. πŸ™‚

And then the sit-ups. The squat with a KB was interesting. We basically sat at the bottom, put our elbows on our knees, and held the 53# KB at the bottom. I held all the way through Jonathan’s 50 sit-ups, but only barely. And I had to break up my sit-ups (26/24), so that slowed us down a bit.

I have to say that we only did two sets of 5 “penalty” burpees with the KB swing and box jumps rounds, but we didn’t during the sit-ups (though we should have done some there too). But the rest of the movements were plenty I think. πŸ™‚

By the time we were all done, it took 29:20 for us to finish up. Not too bad. Definitely a lot of reps. Both AJ/Kaila and Ev/Danielle were done before us (24:17 for AJ/Kaila and under 26 for Ev/Danielle), which was great. And I heard that at least one team (Dan & Adi) was done in 20 flat, which was fantastic.


So great work everybody! It was a fun one — a great mix of movements to keep things hopping. And an amazing turnout!

With soccer season starting, we’ll make as many team WOD Saturdays as we can, but it’s definitely going to be hit and miss. They’re always a fun challenge!

Hope everybody has a great weekend!

Barbells FTW!

Though the rest of my family decided to go play with dogs and cats at the animal hospital, I headed into CrossFit Continuum for a Team WOD this morning. And there were only a few of us who made it… Shaun & Stacy, Margaret (and her Black Lab Tiberius), Brent, Lisa, and another gal whose name I haven’t caught yet. Shaun was coaching this morning so the rest of us paired up for the workout.

We started with a light 400m jog and came back in for a bit of movement — arm circles, air squats, squat jumps, PVC pipe pass-thrus, leg swings, and the like.

My Barbell Carry Looked Nothing Like This

And then we warmed up a barbell to our working weight. It was supposed to be 115# for Brent & I, but I have to admit that snatches felt really rough at 115# — so I dropped back to 95# and stayed there. Brent used 115# for some and 95# for some, so it was good we had a couple of bars to play with.

  • Teams of 2 (M/M 115 lb, F/F 65 lb)
  • *if the bar touches the ground at any point, each person does 2 burpees*
  • 50 power snatch
  • 40 front squats
    30 power cleans
  • 20 thrusters
  • 10 push press
  • Between each movement, complete a 200m partner barbell carry – both partners have a hand on the bar at all time during the carry.

Apparently Coach Clare wrote this one, which should have been called “smoke your grip” I think. πŸ™‚

1swt1tBrent and I may have skipped a few burpees, but only maybe 2 or 4 total. We never really dropped the bar except once or twice. Mostly outside.

My grip was fried, so hanging onto the barbell for that 200m carry was a challenge. And by the time we got to the last lap, Brent decided he’d just do all 10 push press at 115# to finish us off. I was thankful for his sacrifice. πŸ™‚

Shaun did 1/2 the workout by himself. And he and the other two teams added one more 200m lap at the end, though Brent and I interpreted it as being just between the movements so we chose not to. As Shaun said, it was “extra credit. ” πŸ™‚

Brent and I finished in about 22 minutes, so it was a short and sweet partner WOD. I didn’t think it was going to smoke my shoulders as badly as it did, but it was my grip that was really the problem.

When everybody was done, we did a bit of mobility work and everybody went their separate ways for the rest of the weekend.

Thanks for being my partner today Brent! Thanks for keeping us all moving Shaun. And great work everybody!

Team WOD Saturday

Today’s Saturday, so it must be time for a team WOD!

My wife was working this morning and the girls were off housesitting, so it was just me representing the Fitzpatrick clan at CrossFit Continuum. But I wasn’t alone. πŸ™‚ Our good friend Robert pinged me this morning to see if I was going and the two of us took on today’s challenge together.Β It was a good mix of folks new and old led by Coach Alex. Stacy, Deana, Monica, Bri, Brent, and a bunch of other folks.

7TaonKRbcWe started with a little 4 round warm-up:

  • 10 2 sec. Pause Air Squats
  • 10 Sit Ups
  • 10 PVC Push Jerk
  • 200m Run

Robert and I caught up a bit while we worked through the warm-up, so it must not have been too bad. πŸ™‚ I only get to work out with him every now and then, so it was a good chance to touch base.

Once that was done, we tackled the workout itself. It started with a 20 minute AMRAP:

  • 25 medicine ball sit-up & toss overs (partners on either side of a 24″ box. catch the ball. do a sit-up. toss the ball over the top. 5 tosses=1 rep, which meant 125 sit-ups total)
  • 20 partner-over burpees (partner holds a plank….no plank=no rep)
  • 15 partner medicine ball squats (med ball at your back….5 burpee penalty if ball falls)
  • 10 partner deadlifts @ 65% of total body weight

rogue-black-med-ball-web6_1We used a 20# ball and did 245# for the deadlifts. (230# + 165# = 295#, 65% of that is 256# so we were a little light, but hey). And I asked if it was ok to “step over” my partner instead of jumping over and Alex said that was ok, so we were off to the races.

We finished the first round in about 9:30, so we managed to get through two full rounds plus about 30+ med-ball sit-ups of the 3rd round. We’ll take it — and I expect I’ll feel my abs in the next couple of days.


When that was done, we had a 5 minute break and then started trying to find a 1 rep clean & jerk max. We did the following weights:

  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 185#
  • 195#

We both managed to do 185# and I managed to clean 195# but clocked myself in the chin with it and couldn’t push it over my head. Considering that my 1RM clean is 195# (and it was an UGLY clean with a capital UGH), I’ll take it. πŸ™‚

(Side note: Turns out 185# is a 10# increase in my Clean & Jerk PR, so I’ll take that too.)

So it was a a good workout. And fun working with Robert and the gang.

Thanks Alex! And hope everybody has a great weekend!

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!