Team Competition Workout #1

By Josh | In Today's Workout | on September 12, 2010

Saturday Fun:  Caleb and t. hitting the 37″ boxes… from 6ft. and 5 1/2ft. away!
Also, a big bad*ss shout to Julie G. for jumping on the 37″ box.

Competition Rules
1. Each WOD is done individually,  but scored as a team
2. You have 48 hrs to complete WOD once it is posted, i.e., the following day. No make ups after 48 hrs!
3. All WOD’s done at CFW, unless posted otherwise
4.  WOD’s are to completed as Rx’ed, scaling will already be included as needed
5. Teams will be scored 1-10 (1 being top score) throughout the competition, team with lowest amount of points at end of two weeks will be declared winner

*Bonus* Each team will also be scored on total amount of money their team raises for the FGB5 Fundraiser. Log onto to register if you have not already.

Team Workout #1 
Front Squat:  (BW+70lbs/BW+35lbs)  3-3-3-3
*3 seconds on the decent.  1 second pause at the bottom (A2A).  Think speed on the way up!

“WTF? – Cindy”
As many rounds as possible in 20 minutes of…
5 C2B Pull Ups
10 Chest to the dirt, hands off the ground Push Ups
15 A2A Squats

11 Comments to "Team Competition Workout #1"

  • Amanda W says:

    September 13, 2010 at 8:40 am -

    Whoa, cool pics!

  • Abs says:

    September 13, 2010 at 8:56 am -

    Pictures are SWEET!!! I love what our ideas of “fun” are! Hate that I missed beach started soccer! Go figure Dominic like you just “run through” people and Payton ended up with 8 of her teas 10 goal…if the girl was aggressive she would be unstoppable…looks like WE will have to groom her ;). I am super excited for Team weeks! MY TEAM…lets think of a name! ALL memeber email me your thoughts…abby@! We are gonna crush our peers…though WITH class it might get ugly!

    Also would love to know when peeps on my team workout each day and if we can try and once a week get the majority of us to crush a WOD together!

    Hit me up! See you all tonight! Ass to Ankles baby!!!!

  • t. says:

    September 13, 2010 at 12:27 pm -

    Accountability… if you’ve signed up for the team, it’s another reason for every rep to count. DIdn’t hit the chest to the bar on one of those pull ups… IT DIDN”T count. Do it again. Open gym members, the instructors can’t judge every rep of yours. Judge each other and hold each other accountable. It’s not just for the contest rules. Is there anyone that would argue doing full range of motion is not better than partials? Look at this, like every workout, as an opportunity to tune up your technique and improve your fitness. No excuses, all smiles.

  • Rachael P says:

    September 13, 2010 at 2:47 pm -

    Hey Friends! I miss yall! okay so I came across a recipe for cauliflower rice, paleo friendly– at least i think!

  • Sensei says:

    September 13, 2010 at 2:52 pm -

    TEAM 8 HOLLA!!

    Facebook me: Aaron Lawrence

    Email me:

    Let’s get together and come up with at least two times to do a WoD all together at the same time. AND let’s all get a name for our team!

    Let’s do this!

    team 8 members:

    Kyle S
    Maria S
    Liz G
    Rob P
    Daniel St

  • Andrew says:

    September 13, 2010 at 3:24 pm -

    Accountability huh…Didn’t I see that on a license plate of some car parked on the shoulder of Mkt St? Oh wait, that was “crossfit”.

  • Josh says:

    September 13, 2010 at 3:31 pm -

    Anyone interested in “Walking a mile in her shoe’s” this weekend?

  • Sensei says:

    September 13, 2010 at 3:45 pm -

    Josh, I just signed up for the Awareness walk on Saturday. Coastal Horizons is awesome!

  • Gene says:

    September 13, 2010 at 4:32 pm -

    Josh, Just registered for the walk, i dont know if i can find heels in a 13.

  • sara! says:

    September 13, 2010 at 4:52 pm -

    Gene – try T J Maxx or Ross. And, as a bonus, they may have leopard print or covered in gold lame.

  • t. says:

    September 13, 2010 at 8:44 pm -

    Yeah. wrong CF Bro.