Team WOD (every Sat)

Team
A. 3RM TnG C&J in 16 min

*after solid warmup leading into ^

B. AFAP
1000/870m row
50 synchro push-ups

50 synchro abmat sit-ups
50 Db devils presss 50/35’s
1000/870m

*Modify accordingly

Teams of 2

A. Hang Squat Clean x 2 + Jerk to max in 18 min
B. Afap
1500 / 1300m row
50 burpee box facing burpees 24/20
50 hang power cleans 165/113
150 double unders each

Team Saturday

A. Deadlift Tng 6 Rep in 16 min

Rest 2-3 min

B. AMRAP 7

Alt 1:1

150m row

7 t2b

7 box jump overs 24/20

Rest 2

C. AMRAP 10

10 hang cleans 135/93

10 db shoulder to overhead 50/35’s

*each round increase hang cleans and db s to oh by 10 reps. So round 2 is 20/20 and round 3 30/30 etc. sit-ups always stay at 20 synchro

25 synchro abmat sit-ups (passing wb back forth)

Team Saturday

A. Min 0-10

1k row (250’s)

1k run (200’s)

Max DB thrusters 50/35

*max 8:30 min on row / run

B. @12 min mark

AMRAP 7

150 double unders / singles

75 wall balls

AMRAP box step overs 50/35’s over 24/20

C. @21 min

3RM shoulder to Oh from floor

Team Saturday

Min 0 – 16

250 double unders

150 wall balls 20/14 to 10/9’

50 db Devils Press 50/35’s

Rest 3 – transition into barbell

Max clean clean and Jerk til 30 min mark

2 min transition

5 min max calories rower

Team Saturday

One week til our interval Team Throwdown. Still time to sign up! Join us!

A. AMRAP 10

20/15 cal row

5 wall walks

B. AMRAP 12 – alt 1:1

6 db bench Press

3 box jump overs 30/24

6 pull-ups

24 double unders

C. Afap

1 mile Sandbag run

(800 out, 800 back)

Teams of 2

A. Max complex: 3 hang power cleans + 2 s to Oh in 15 min

Rest 2

B. AMRAP 12

2.4.6.8.10.12.14.16 etc

Burpee box jump over 30/24

Db devils press 50/35’s

*1 working at a time

Rest 2 min

C. Max calorie row in 5 min

A. 3RM clean and Jerk

– can be TnG or singles

– 16 minutes

B. AMRAP 18

50/40 cal row

25 synchro burpees onto plate 45/25 – plate

50 wall balls (each, but broken up however you want)

25 strict pull-ups

50 kb swings 70/53

Team Saturday

A. 3 hang power cleans + 3 front squats + 3 shoulder to overhead

Max in 15-16 minutes

Rest / transition

B. AMRAP 16

50/40 cal row

5 wall walks (each)

50 synchro air squats

50 double unders (each)

50 alt hang db snatch 50/35

Have your signed up for our Internal Team Throwdown coming to CFF Oct 23rd? A team event for everyone! Get a partner and get registered.

Team Saturday

A. For Time

-100/75 Cal Bike

Into:

5 rds

30 Chest-to-bar Pull-ups / pull-ups or variation

40 DB front squats 50/35’s

30 HSPU (Athlete Dependent) / 8 wall walks

Into:

-100/75 Cal Row

*38 min cap