Team WOD (every Sat)

Team Saturday:

A. Amrap 12

15 clean and jerks. 155/103

15 strict hspu

30 front Squats

Rest 5 minutes

B. Afap

2k row alt every 250m

100/80 cal bike

100 thrusters 95/63

200 DU

Who’s having a blast in the Open?

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Teams of 2

2k row (Swap every 400m)

100 dB clean and jerk (alt)

50 strict pullups

1500m Row (Swap every 300m)

100 burpees to plate

50 strict pullups

*modify accordingly

Have you tuned into the CAP Podcast? Check it out on iTunes!

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Teams of 2

A. Afap

100/80 al bike

75 burpees to plate

50 strict pull-ups

75 burpees to plate

100/80 cal bike

Team Sat

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A. Alt rds 1:1 x 14 min

10/8 cal bike

10 t2b

10 box jump Overs 30/24

5 muscle ups / c2b / pull-ups etc

Rest 4-5 min

B. 5 rds

12 hang power cleans 155/103

12 dB s to OH 50/35

75 double unders

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

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)

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

A. Power clean TnG 5 rep in 13 minutes

Test 2-3

B. Afap

300 double unders

150/120 cal bike

150 dB snatches 50/35

Dina

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Team Sat

A. Twisted up Jackie

Athlete 1:

600m row

40 thrusters (45/33)

20 pull-ups

Tag partner 2 in

20 pull-ups

40 thrusters

600m row

*time cap 11 min

Rest 2-3 min

B. Afap

1500m (alt every 250m)

100 goblet squats 70/53

50 burpee box facing jump overs

25 dB manmakers 50/35’s

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