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“Fck FL”


Fundraiser WOD for Follicular Lymphoma Foundation

11.6K 147
  • Perform (in Teams of 3) in 120 minutes
  • Max Burpees
  • Every 20 minutes complete the next Benchmark WOD:
  • At 20 min: Team Isabel
  • 60 Snatches (135/95 lb)
  • At 40 min: Team Cindy
  • 5 Rounds each of:
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
  • At 60 min: Team Grace
  • 60 Clean-and-Jerks (135/95 lb)
  • At 80 min: Team Fran
  • 42-30-18 reps of:
  • Thrusters (95/65 lb)
  • Pull-Ups
  • At 100 min: Team Annie
  • 100-80-60-40-20 reps of:
  • Double-Unders
  • Sit-Ups
  • At 120 min: Team Karen
  • 300 Wall Ball Shots (20/14 lb)
  • Time Cap for each Benchmark WOD: 10 minutes

See: “Isabel”, “Cindy”, “Grace”, “Fran”, “Annie” and “Karen”

On a 2-hour clock, perform as many burpees as possible, with one partner working at a time. One person is always doing burpees. Every 20 minutes, one of the partners not doing burpees starts one of “The Girls” Benchmark WODs, while the third person rests. Partners rotate as needed. Every 20 minutes, the team needs to start the next designated benchmark WOD (time cap for each Girl WOD: 10 minutes).

Score is the total number of burpees completed before the 2-hour clock ends.

Scaling Options

Reduce the weight for the Barbell Snatches, Clean-and-Jerks, and Thrusters
Substitute Jumping Pull-Ups instead of Pull-Ups (see: Pull-Up Scaling)
Scale the Push-Ups with Knee Push-Ups or Box Push-Ups (see: Push-Up Scaling)
Perform Single-Unders instead of Double-Unders (see: Double-Under Scaling)

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Background: This fundraiser workout was designed by Coach Aoife Burke @efaburkecf to raise money for the Follicular Lymphoma Foundation UK @follicularlymphomafoundation to help families who also suffered from lymphoma. The fundraising event was held on March 7, 2020. You can donate for the “FCK FL” WOD here.

The Follicular Lymphoma Foundation is a relatively new charity. It is the first charity to focus solely on helping people with Follicular Lymphoma (FL) to “live well and get well”. Thousands of people worldwide have been diagnosed with follicular lymphoma. Many people have never heard of this specific cancer before.

To be diagnosed with cancer is devastating. A diagnosis of follicular lymphoma can further this devastation; as you are quick to learn that at present, it is incurable. Therefore, the main premise for this fundraiser is to raise awareness and simultaneously raise funds for the FL foundation.

Coach Aoife said, “We are eager to raise awareness as it is typically considered a “hidden” cancer. Awareness will enable others to learn about this cancer, which in turn will highlight the need for a cure. The funds raised by our fundraiser will go directly to the FL foundation, who are striving to find a cure for this cancer.”

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