Two teams of two square off head to head doing Partner Wall Balls and the Intro WOD.
The team on offense is doing partner Wall Balls trying to accumulate as many reps as possible.
The team on defense is doing rounds of the Intro WOD (5 Pushups / 10 Situps / 15 Squats) trying to complete it as fast as
possible to minimize the other teams Wall Ball score.
There will be 4 Rounds…
1st Round —> 1 Round of Intro vs. Max reps of Partner Wall Balls
2nd Round —> 2 Rounds of Intro vs. Max reps of Partner Wall Balls
3rd Round —> 3 Rounds of Intro vs. Max reps of Partner Wall Balls
4th Round —> 4 Rounds of Intro vs. Max reps of Partner Wall Balls.
There is a 1 minute rest between rounds. Once both have completed the required rounds of the intro WOD, the other team doing Wall Balls must stop. ย Track the number of Wall Balls completed that Round. ย The teams then switch and the team on “Offense” becomes the team on “Defense” and vice versa. ย The winner of the Head to Head battle has accumulated the most Partner Wall Balls.
Mr.Kells visits us from CF Kinetics

28 thoughts on “Offense/Defense”

  1. Damn, Jeff! That’s one awesome looking WOD – I’m seriously impressed with your programming and so sad the class filled up too quickly to be able to register for it… Can’t wait to see how everyone makes out on this one – Enjoy!

    Few things:
    (1) You are all invited!!!!
    (2) Address: i will ask Kevin to hopefully email you all so I don’t have to post my address on the site
    (3) Theres a hot tub – im certain people will be in it throughout the night so bring a bathing suit and a towel!!!
    (4) Likely having a fire and if u can bring a camping chair – I don’t have very many!!
    (5) even if u cant stay all night or work the next day ….Make an appearance at least!!!! Would love to see you!!! Johnny

  3. Going to draw a VIP for the party at the Casino next week. General Admission tickets available at the gym. See y’all on the floor… looks like another fun wod ๐Ÿ™‚

  4. I so want to do this one, but I still have a headache since yesterday’s WOD! I was hoping it would go away with a good night’s sleep. Not quite sure what is happening with my body, but I have experienced huge headache’s the last four WOD’s. Not sure if I triggered something doing HSPU’s???

    1. Corinna, I’m sorry to see you’re still experiencing the headaches – take care of yourself and I hope you feel better soon – sending you a hug ๐Ÿ™‚

  5. I really enjoyed this partner WOD! Thanks for carrying the team on those wallballs Jane! Good job Heidi and Martine on crushing us! ๐Ÿ™‚

    1. Really fun WOD! You’re crazy Mel; your Wall Balls were awesome! I couldn’t keep up to you on the Squats!
      Heidi and Martine, you two kicked butt! Way to go! ๐Ÿ˜€

      Team Banana – 6 Pounders vs. 14 Pounders
      Final Score: 6 Pounders – 197 / 14 Pounders – 244

      Woo hoo!!

  6. Did a modified version of the WOD…. Head to Head against Johan.
    Johan’s mod was 5 pushups and 20 situps / Situp Wall Balls.
    I did the Intro WOD / Individual Wall Balls.
    Both of us used a 14# Ball.

    Johan —> 188
    Me —> 174

    Johan you’re a monster! …. and your abs are gonna hurt! haha!
    My legs already hurt! Thinking about it after I realized I just did “Karen+” and 10 Rounds of the Intro WOD. Ouch! Awesome job everyone! Looked like there were some really good battles.

    See you tonight!
    …. and bring your “A” game for Ping Pong… I own that table tonight! ๐Ÿ˜€

    1. I miss competing in sports and I felt that drive with ya Jeff. … awesome tight race. I did do the 10 push ups and 20 situps for the rounds… and yes, I feel my abs you shit. Bring on the Pong!

  7. Partnered with Ron today, going head-to-heat with David & Guy.

    21-44-63-80 = 208

    Great job Ron, you were really fast on the Intro WOD! Fun WOD even if we lost to Guy!

  8. Fun WOD!!

    “Offense/Defence” teamed with Chris = 22, 41, 58, 82 = 203

    Good job to my partner, our opponents, and everyone else! See you guys tonight!

  9. Team Heidi and myself vs Team Jane & Mel

    R1- 21
    R2- 48
    R3- 74
    R4- 101

    Total: 244
    Heidi you rock!! Awesome job Jane & Mel!! It was fun working out with all 3 of you guys!!!

  10. WOD: “Offence vs Defence” @ #20

    Partner with David.
    79 for a total of 227

    Great job guys!!

    I wish that my Offence would of score that many points last night.

  11. WOD
    Partnered with Jo vs Christine & Michelle

    Tied at 166

    You kicked ass on those squats Jo! Fun workout- it has been a long time since I have done a Sat WOD. Great work C & M

  12. For Johnny’s tonight….we’ve got the street name, but neglected to get the #. Can someone please oblige with the house #.

  13. Awesome time today on the golf course with Ron, Tracy, Gabrielle, Kevin, caddy Jo and Chris. Thanks for organising this Gabrielle and Ron. Loved the switcherou game you added Ron. Too bad I have to miss tonights gathering at Johnny’s. You’ll have a blast for sure cuz that’s how Johnny roles.

  14. Not going to make it to Johnnnnnnnny’s party tonight. ๐Ÿ™

    I have house guests and am still recovering from the Fundy H2O duathlon today. 3km trail run, 35km road bike (with some big ass hills….cripes!), then 11km trail run fit for only mountain goats and mutant humans. Finished first in my category with a 3:11:15….yeah, that’s right 3+ hours!!!! Going to feel this tomorrow.

    Here’s a link with the course details:

    I will be with you in spirit tonight! I know you will have a GREAT time! Can’t wait to hear all the sordid details…

    1. way to go Lora!!
      i biked most the road course and ran 6km of the coastal trail last week with a few friends, it was ROUGH! sadly i had some other commitments and couldn’t go yesterday myself… next year for sure!

  15. Not making it to the party tonight, but have a great party tonight CFM people, I know you will because CFM Parties are the best!

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