In programing for this years Wod Gear Team Series I could not be more proud to once again be a part of it. The people that I get to work with are awesome, and this year we have added my brother, Daniel to aid in the process. In wrapping up this years workouts, I truly do believe that we are testing fitness, in every aspect. It will be a brutal test, but a test of everything CrossFit encompasses. Also, with $5,000 in cash on the line you know we are going to push you. Last year we saw some very strong regional and games level teams throwdown. This year their are more, as more and more people want a shot at the title. With registration selling out in 7 minutes I have had a chance to look at the field and it is staked. I am super excited, proud, and humbled by this. The Wod Gear Team Series is almost here and I am stoked to put these WOD’s on the table for you all.

Some preparation thoughts. Swim, if you are not swimming you may be in for a rude awakening. Take this seriously. However, this is not a swimming competition or a frog man competition. It is a true CrossFit competition where swimming is being used as one of our measurements to test fitness. Do not go into this competition thinking that you just have to be a good swimmer or endurance athlete. If you do that, you will be in some trouble.
Lift, if you are not striving to get stronger than you may have issues with the weight. Look up past Team Series and Shakedown WOD’s. Truly understand what you are getting into. We do not allow scaling. All workouts will be done RX’d so please prepare accordingly. Make sure to bring plenty of food and water. Always work your goat’s as you never know when one may pop up. Finally, you are going to need a ton of calories to get through the day. Make sure your diet is in check and you come to the event well hydrated with everything you need to make it through the day. I hope this helps people prepare. Good luck with your training and kick ass!




4 x 500 M. Row

*On sets 2-4, Men try and maintain a 1:38-1:43 pace. Women 1:45-1:50. Do the best you can and have fun!!

Rest 1 Min.

Then: 5 Min. of Shoulder and Hip Mobility


5 Min. of Head Stand Work

*Work your progressions and have fun!


Dead Lift

Work up to 1 x 2 @ 90%

Then do

3 x 3 @ 75% (Touch and Go)



For Time:
10 Dead Lift (245/175) (225/155) (205/135) (185/115)
50 Double Unders
8 Dead Lift
40 Double Unders
6 Dead Lift
30 Double Unders
4 Dead Lift
20 Double Unders
2 Dead Lift
10 Double Unders

*Choose a weight where your technique will not break down. Be smart!


Foam Roll

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