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Old 06-11-2014, 09:13 AM   #1
Claucous Alfaro
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Co-Ed Team of 4 in training. Looking for training WODs

Hello Everyone,

A couple friends and me are doing a competition this 28th of June up in West Palm Beach, FL. We've all been training at the same facility for about a year now, and we are all pretty well rounded.

2 Girls are fast, and crazy good at BW movements, and very decent at barbell movements (pretty good looking too LOL). 1 Guy is extremely well rounded, and very strong, for a 19 year old kid, and then there's me... Nah, I'm ok. Fast at BW movements, and very decent at moving weight.

The issue that we have now is finding workouts to train for this competition. We're not gonna hire a coach just for one competition, but I wanted to find a site, or a place where we can find some nice WODs to gun for that podium and train.

Any suggestions?

Standards:
Snatch
CnJ
DL
Thrusters
Pull-ups
T2B
KB Swings
Box Jumps


Thanks for your help in advance! Claus.
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Old 06-11-2014, 09:42 AM   #2
Michael Cook
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Re: Co-Ed Team of 4 in training. Looking for training WODs

You could look at games.crossfit.com (wfs) and do the team wods from the last few years of Regional competitions. You should be able to pick out a few wods that your team could do.
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Old 06-11-2014, 12:19 PM   #3
Claucous Alfaro
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Re: Co-Ed Team of 4 in training. Looking for training WODs

Thank you Michael, I'm gonna start there.

Games teams have 6 athletes right? I'll guess I will just take a certain percentage of reps out.
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Old 06-11-2014, 09:12 PM   #4
Katy Calcagni
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Re: Co-Ed Team of 4 in training. Looking for training WODs

You should like "Clash of Fittest" on Facebook. There's a few more things you should be prepared for. First WOD will be released Friday. Have you ever done Clash before? Are you doing scaled or RX?

I'm doing scaled
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Old 06-12-2014, 07:58 AM   #5
Claucous Alfaro
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Re: Co-Ed Team of 4 in training. Looking for training WODs

LOL You caught me there Katy.

Will do like 'em on FB. We are doing scaled as well, see you on the comp floor
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Old 06-12-2014, 08:28 AM   #6
Michael Cook
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Re: Co-Ed Team of 4 in training. Looking for training WODs

Teams for Games are 3 men and 3 women. So for some of the wods you'll need to make adjustments to fit your team size.
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Old 06-12-2014, 08:43 AM   #7
Claucous Alfaro
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Re: Co-Ed Team of 4 in training. Looking for training WODs

Yesterday we did:

100 Snatches 115/75
100 T2B
100 DB Thrusters 35/20
100 Pullups

Sub 15 mins

We partitioned it as a team, one person working at a time. First time we trained together, it wasn't bad...
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Last edited by Claucous Alfaro : 06-12-2014 at 08:44 AM. Reason: addl info
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Old 06-12-2014, 08:45 AM   #8
Claucous Alfaro
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Re: Co-Ed Team of 4 in training. Looking for training WODs

This morning I worked with the other guy in the team:

500 M Row
40 Wall Balls
5 Rope Climbs
30 WBs
4 RCs
20 WBs
3 RCs
500 M Row

His time 18ish
My time 23.. got my *** kicked.
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Old 06-15-2014, 06:46 PM   #9
Katy Calcagni
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Re: Co-Ed Team of 4 in training. Looking for training WODs

Did you see the first WOD was released?
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Old 06-17-2014, 12:06 AM   #10
Alex Burden
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Re: Co-Ed Team of 4 in training. Looking for training WODs

All i can say is "Fight Gone Bad"

If you are well rounded then this will test you.
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