Wednesday, 29 August 2012

3-person Partner WOD based off of 2011 CrossFit Games – Team WOD’s

WOD 1:


21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips


WOD 2:


21-15-9 rep rounds of:

Thrusters (95/75)



WOD 3:

“Isabel “

30 Snatches (135/95)


WOD 4:


30 Clean & Jerk (135/95)


WOD 5:


21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups


WOD 6:


150 Wall-Ball Shots (20/14) at (10’/9′)



For Time



Post total time to commments



Each partner will do 2 WOD’s. Each partner will complete their WOD before moving on to the next partner’s WOD. Only one team member performing their WOD at any one time. Teams can pick as a team which WOD’s each will do, they can draw for them, or a mixture of. Here are two examples of executing this WOD, where partners are X, Y, and Z:

X does 1, then Y does 2, followed by Z doing 3. Now X does 4, Y does 5, and Z finishes with 6…TIME!


X does 1, then Y does 4, followed by Z doing 2. Now X does 6, Y does 3, and Z finishes with 5…TIME!


Any order can be used on WOD’s to allow proper order of exercisers (XYZ,XYZ). The only requirement is that all teams start with WOD 1. Each team will have one bar and is responsible for changing weights for each WOD as neccesary.


  1. beckyedwards says

    44:05 team time w/ Erin & Jimmy

    Fran: 5:18 rx PR!!!!!
    Diane mod: 95# dead lifts

  2. Coach Jimmy says

    Teamed with Becky and Erin.
    I did Elizabeth and Isabel. I can tell I have not been doing enough heavy lifts!

  3. Nathan Dietzel says

    Great WOD. I did Fran and Diane. Those are two mean ladies! Partnered with Cody and Joey. Time was 46:something.
    Fran: 85#
    Diane: 185# and 30 inch box.

  4. Can’t say I’m too sorry I missed this one. I could have made it in if I would have gotten up early !!
    Did Tues CFE 10X1 min work 1 min rest on row. Didn’t know how to do the damper test. Got 2548 m

  5. Teamed with Barry and Phil.
    Fran and partial Diane (ran out of time) two rounds only.
    65# thrusters (need to work on flexibility).
    185# DL
    30″ box

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