Sep 3 – 9


With a Partner, split anyway you like
35 Min Cap
30 Burpee Toes To Bar (Do a burpee then a TTB)
30 Cal
330M 45/30# OH plate carry (1 partner carry, other walks with)
30 Burpee Deadlifts 315/225 (scale to about 80% of a heavy weight not necessarily your PR)
30 Cal
330M 45/30# OH plate carry
30 Burpee over Bar
30 Cal
330M 45/30# OH plate carry
30 Muscle Ups Sub GHD or TTB




“Whitten” – This was originally written as a solo WOD but grab a partner and split the reps as needed unless you are really up for a challenge.
If you click the link above and see the times, Mikko Salo and Graham Holmberg won the 2009 and 2010 CF Games.

5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run 
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)


With so sman PRs the week of Aug Aug 22-26 we are going to run another 4 week Wendler Cycle to take us through Sept.
This week we will Squat and Press on Tues but the next few weeks they will be on Mon.

Wendler Strength Cycle Week 1
3×5 Strict Press
Back Squat
Shoot for about 65,75,85% of 1RM, refer to Aug 1st or 22nd #s


14 Min AMRAP
2 Wall Walk
8 DB Snatch
RX+ 1 Rope Climb


4 rounds – 40 Min Cap
25 DB Step Up
100 Double Unders – Sub 100 jumps onto a 45# plates
50 Wall Ball
1 Lap run
RX+ 1 PegBoard


3×5(each leg) Single Leg Barbell RDL – (15 Min Explanation and 2 legs) or Single Leg DB/KB RDL (15 Sec Explanation)
Feel free to use a Barbell, DBs or KBs but do them a single leg at a time.


5 Rounds – Scale to finish the work in under 45 seconds
If you are taking longer than 45 sec, take the next min off.
Min 1 12 Cal
Min 2 6 Clean and Jerk 155/105
Min 3 12 Box Jump
Min 4 200M Run
No Rest
Score the rounds you did all the work, 20 being perfect


20 Min AMRAP
2 Muscle Ups
8 KB Swings 70/53
2 Burpee Pull Ups
4 Push Ups
8 KB Swings 53/35


Wendler Strength Cycle Week 1
3×5 Bench Press
Shoot for about 65,75,85% of 1RM, refer to Aug 5th or 26th#s
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars


MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.