Hello Ginny of CF Jenk’s Affiliate Team Coach,
Ginny I wanted to check in with you and the CF Jenk’s affiliate team. I wanted to show the the WODs our team has been doing so you have some ideas and give you our times and you can compare your times to this. It would also allow me the opportunity to look at some of the WODs the CF Jenk’s team is conducting and give me a comparison to another affiliate team.
We are different region’s and I would like to see what our possible strengths and weaknesses are compared to a team that I know will be really strong (i.e. CF Jenks). I am not trying to get a one up on you (different regions), just help better prepare our athletes. To me it is all about coaching athletes to become better athletes and I feel this may help. With that said here are two of the WODs we have conducted and our times. If you perform these or any others let me know where we stand. Train Hard, Train Smart, Train to Survive! OkieDB Out PS we usually conduct or team WODs on Saturday mornings.
“Touch and Go”
As a four-person team (two males and two females): Break up in a two male and two female format.
One Bar authorized per two person team.
Only one athlete can work per 2 person team at a time except for beginning and end.
All four members start together with ring push-ups (20 for males, 10 for females)
Once all four members complete two person teams can start “touch and go” with only one member per team working at a time.
6 rounds of:
6 reps Squat Clean and Jerk (135lbs Male, 95lbs Female)
6 reps GHD sit-ups with Wall Ball) (20lb Male, 14lb Female)
Run 100 meters
Once the athlete from the two person team completes (above) they touch their teammate and they go! Once finished this = 1 Round.
Once both two person teams complete the 6 rounds
All four members finish together with ring push-ups (20 for males, 10 for females)
Team Time =21:14
Farming and 100s
As a four-person team (two males and two females):
Males 2x55lb Kettlebell Carry/Farmers walk 800meters (only one male can carry both Kettlebells at same time)
Female 2 x 35lb Kettlebell Carry/Farmers Walk 800 meters (only one female can carry both Kettlebells at same time)
Once all of team is back from Kettlebell Carry must complete the following in any order and all members can work simultaneously. (reps just need to be achieved, can add reps of any person that performs that exercise)
100 Thrusters (65lbs)
100 pull-ups
100 Kettlebell swings (35lbs)
100 SDHPs (65lbs)
100 push-ups
Finish with
Males 2x55lb Kettlebell Carry/Farmers walk 400meters (only one male can carry both Kettlebells at same time)
Female 2 x 35lb Kettlebell Carry/Farmers Walk 400 meters (only one female can carry both Kettlebells at same time)
Team Time = 19:49
Once again if you have any good team WODs please share.
We also did last years Stadium Team WOD, but I do not have the time on me now, but will get it for you.
Rules: 1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team. 2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts. 3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops. 4. There is a 20min cap on this workout.
“Griff”
Run 800m
400m backwards
800m
400m backwards
Time: 15:18
Great job ladies! That was fun..
OkieDB! Those are some serious workouts! I think it would be a great idea for our team to get together this Saturday and try those out.. Of course, I would think it’s a good idea since I’m not actually on the team. : )
Hello Ginny of CF Jenk’s Affiliate Team Coach,
Ginny I wanted to check in with you and the CF Jenk’s affiliate team. I wanted to show the the WODs our team has been doing so you have some ideas and give you our times and you can compare your times to this. It would also allow me the opportunity to look at some of the WODs the CF Jenk’s team is conducting and give me a comparison to another affiliate team.
We are different region’s and I would like to see what our possible strengths and weaknesses are compared to a team that I know will be really strong (i.e. CF Jenks). I am not trying to get a one up on you (different regions), just help better prepare our athletes. To me it is all about coaching athletes to become better athletes and I feel this may help. With that said here are two of the WODs we have conducted and our times. If you perform these or any others let me know where we stand. Train Hard, Train Smart, Train to Survive! OkieDB Out PS we usually conduct or team WODs on Saturday mornings.
“Touch and Go”
As a four-person team (two males and two females): Break up in a two male and two female format.
One Bar authorized per two person team.
Only one athlete can work per 2 person team at a time except for beginning and end.
All four members start together with ring push-ups (20 for males, 10 for females)
Once all four members complete two person teams can start “touch and go” with only one member per team working at a time.
6 rounds of:
6 reps Squat Clean and Jerk (135lbs Male, 95lbs Female)
6 reps GHD sit-ups with Wall Ball) (20lb Male, 14lb Female)
Run 100 meters
Once the athlete from the two person team completes (above) they touch their teammate and they go! Once finished this = 1 Round.
Once both two person teams complete the 6 rounds
All four members finish together with ring push-ups (20 for males, 10 for females)
Team Time =21:14
Farming and 100s
As a four-person team (two males and two females):
Males 2x55lb Kettlebell Carry/Farmers walk 800meters (only one male can carry both Kettlebells at same time)
Female 2 x 35lb Kettlebell Carry/Farmers Walk 800 meters (only one female can carry both Kettlebells at same time)
Once all of team is back from Kettlebell Carry must complete the following in any order and all members can work simultaneously. (reps just need to be achieved, can add reps of any person that performs that exercise)
100 Thrusters (65lbs)
100 pull-ups
100 Kettlebell swings (35lbs)
100 SDHPs (65lbs)
100 push-ups
Finish with
Males 2x55lb Kettlebell Carry/Farmers walk 400meters (only one male can carry both Kettlebells at same time)
Female 2 x 35lb Kettlebell Carry/Farmers Walk 400 meters (only one female can carry both Kettlebells at same time)
Team Time = 19:49
Once again if you have any good team WODs please share.
We also did last years Stadium Team WOD, but I do not have the time on me now, but will get it for you.
Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24″)
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules: 1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team. 2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts. 3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops. 4. There is a 20min cap on this workout.
“Griff” at Jenks track with the girls (had a blast ladies!)
run 800m
400m backwards
800m
400m backwards
19:xx
5.5 miles 48:53
8:53pace
“Griff”
Run 800m
400m backwards
800m
400m backwards
Time: 15:18
Great job ladies! That was fun..
OkieDB! Those are some serious workouts! I think it would be a great idea for our team to get together this Saturday and try those out.. Of course, I would think it’s a good idea since I’m not actually on the team. : )
“Griff” with the ladies…
Time: 12:58
Good times as always 🙂
“Griff” with the ladies…
Time: 13:19
Fun quad burner!!
Okie DB, thanks for the great post. Can’t wait for our affiliate team to try some of these wods out on Saturday!
Love the WOD’s OkieDB! We’ll try some of them out and report back to you soon. We are going to have our first official team practice soon!
5K in Waynoka, OK this morning
A Nice and slow 25:51
🙁 wish I would have known about griff, never got to do it that day..
Lincoln Half Marathon 2:13:32
50 mile syllamo revenge mountain bike race 8 hrs 23 mins