Team WOD (every Sat)

Saturday, 021619T

Announcements:

1. Yoga – this Sunday at 9am. Join us! See details on Facebook event.

2. Have you registered for the Open? Sign up and join us weekly for Friday light nights.

3. Starting Monday: 9a and 10 class times are changing to 8:30 and 9:30. Am folks please make sure to note changes.

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Teams of 2

A. Max clean in 14 minutes following warm up ;

Rest 2-3

B. Afap

100 double unders

50 burpee bj over 24/20

50 hang power clean 185/113

100 double unders

50 dB step overs 50/35’s -24/20”

50 double DB snatch ^

100 double unders

Saturday, 020919 T

FIGHT GONE BAD – 2012 – Gimp partner edition

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Sat, 9a – a Team WOD for the books.

Join us as we celebrate and see off Justin to his new venture with the Boston Carpenters Union. An opportunity of which he has waited for quite a while to be able to pursue. . . has come around. Happy for this goal to come about, his progress and continued pursuit. While he will still be around CFF and joining us for fitness, this will be his last coached class for now. Join us for a fun morning of fitness to celebrate 8 years of great coaching and growth.

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Team

1750m row (alt every 250m)

100 air squats

75 t2b

50 burpees onto plate

250 double unders

50 burpees onto plate

75 KB snatch 70/53

100 push-ups

1750m row (alt every 250m)

Saturday, 020219 T

Team

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A. Power clean + Hang squat clean + front squat + Jerk ; max in 14 minutes

Rest 2-3

B. amrap 18

75/60 cal bike

75 kB swings 70/53

50 synchro wall Ball sit-ups (pass ball each rep)

75 hang power snatch 95/63

75 burpees over bar

Saturday, 011119 T

Hi

Team Saturday

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A. 8 min amrap : alt rds

8 cal bike + 10 wall balls + 12 kB swings 53/35

Rest 2

B. @10 min mark

Max hang snatch in 7 minutes

Rest 3

C. @ 20 min

Afap with cap

100 DB s to oh ; single arm 50/35 / must swap every 5

100 DB SqT (dB held single single arm, must be done in sets of 5 minimum and must switch arms as athlete)

100 alt wall balls abmat sit-ups

200 DU

Saturday, 010519 T

Team Saturday

A. Sumo deadlift to 1.1 cluster in 12 minutes

Rest 2-3 for set up

B. Amrap 10 of 1:1

10 deadlifts 225/153

10/8 cal bike

35 double unders

Rest 2-3

C. Afap w/ time cap

2 rds

50 hang power clean 155/103

50 synchro wb partner sit-ups

50 push-ups

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