Yesterday’s CFW Affilitate Team Try Outs
Team WOD 1: "The Fat Man"
Working as a team, construct a platform to and carry 1 x 165lbs sand bag, 1 x 16lbs sledge, 1 x 24kg KB, 2 x nylon straps, and 2 x 45lbs bars 1 mile for time. 
Team WOD 2: "The Wheelbarrow Race"
10 laps around CFW with wheelbarrow containing 165lbs sandbag, 16lbs sledge, and 24kg Kettlebell for time and max air squats during that time.
– wheelbarrow must be loaded and unloaded each lap by athlete.
– next athlete must reload wheelbarrow before his/her lap
– air squats are done by remaining team members.
  "This ain’t some make ’em feel good 6 year old’s soccer game where it’s just for fun and they don’t keep score.  Winning f’ing counts in the real world." -t.
Front Squat: max effort sets of  5 – 20 – 2 – 5 – 20 – 2
2 max rep sets deadhang pull ups
2 max rep sets kipping pull ups
Power Snatch (75%) x 2 x 3
Power Clean (80%) x 1 x 4
Push Press 5 – 5 – 5 – 5
Front Squat  5 – 20 – 2 – 5 – 20 – 2


0 thoughts on “Posted: 3/29/2010

  1. ChrisJ says:

    T, for what it's worth, my 6 yr old's soccer team has never lost a game in 5 seasons…they roll in, whip arse, take names, keep up with the score and roll home with another overwhelming win. Competitors are born to win and keep score! You are so correct. And as I like to remind my children when they start in with the "not fair" comment, "Son, life's not fair."

  2. Dawn says:

    What the heck morning crew!!!???…. Where was everyone this morning? Maria what happened, I thought you were coming in!!!! I was wondering if you hurt as much as I do. I guess you do, and that may be the reason you didn't workout this morning!!

  3. colleen says:

    It was awesome watchin these guys to their teams wods! CFW really has some amazing strong and mentally strong athletes. . . glad to be a part 🙂 . . even as a cheerleader

  4. Noelle says:

    AFED, when you front squattin' today? I'll bring you a paleo cup cake if you let me work in with you!

  5. Angela says:

    (1) Yesterday was a lot of fun. You are all great athletes and positive people. I'll be proud to have any of you representing all of us CFWers. I've got some good pics and some video footage of the first WOD. (2) Noelle, I'll let you front squat with me for cupcakes. (3)glad I'm not the only deliquent morning crewer…sore throat…eeek 🙂 I will hopefully be in this evening.

  6. maria says:

    Yeah dawn…sorry, I had EVERY intention of coming in this morning right up until 8PM last night. Then EVERYTHING started hurting and I was TIRED. Definitely needed a rest day. Just wanted to say thanks to my team yesterday…you guys were awesome!!

  7. Justin says:

    out of curiosity, because i forgot to look today…How long did this take?

    Is the construction time included in overall time?

  8. Sensei says:

    Time started with the stuff laid out in a specific pattern. Then they had to assemble and move it all 1 mile for time, disassemble and replace where it was. Then the clock stopped. First team was…29:32? is that right?

  9. maria says:

    All right "not Mike" you are definitely getting a karate chop on your trap when you get home (:

  10. taylor says:

    Whats all this cup cake talk. Squatting for cup cake?! I can help you out here. Besides the fact that that just sounds really funny, I really can produce some seriouse rewards for hard working CFers 🙂 Im a pusher, I know this. But, just remember, you started it!!

  11. taylor says:

    So I just felt really quilty about not making it in today. I can hardly stand up from sitting in a chair (thank you air squats) but thats no reason to puss out on some pull ups. I went in the back yard, did 12 dead hang. Im not up for trying a kipping max, the bar I have in the backyard would destroy my hands (and Im lazy). What #s did we get in the box today?!

  12. Noelle says:

    Taylor – I just made 100% Paleo cup cakes. And I'm using them to bribe people to push me. I'm sure your cup cakes are a thousand times better… and I welcome the rewards. Thank you. 🙂