Sunday 140921


30 minutes — alternate movements each minute

First minute 50′ zercher yoke carry @ 2x body weight

Second minute 10 russian KB swings (AHAP — as heavy as possible)

Third minute 10 walking DB lunges (AHAP)

Scale as needed. The KB and the DB’s should be heavy enough that it’s difficult to go unbroken. If you don’t have a single KB heavy enough hold one KB in each hand.

Sunday 140914


“Hayden” (25 minute cap)

30 push jerks (from a rack) with 2 tire flips EMOTM

then — (no rest in between the jerk and the bench)

30 bench presses with 2 tire flips EMOTM

Push jerk and bench press weight options:
Rx’d – 185/120
LII – 155/105
LI – 115/80

Tire should be 1.5 X Body Weight or as heavy as possible.

Post loads and times to comments.

Sunday 140907

“Thruster Party”

EMOM complete 1 thruster from a rack

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225. Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Post final successful lift and current 1RM to comments.

Sunday 140824

Weighted Pull Up

Option One : Deadlift “Kalsu”
5 burpees to start each minute
AMRAP Deadlifts for the balance of the minute
Repeat this process for 100 deadlifts or 20 minutes…whichever comes first
Men @ 2x BWT
Women @ 1.5x BWT
Scale as needed. Post loads, time, and/or total reps to comments.

Option Two: “Gomez”
5 rounds with rest in between rounds. Each barbell cluster counts for a single round. No drops of the barbell allowed. You must increase the load on every set. Once you lift the barbell for the first clean you cannot dump it until you finish the split jerk. That completes your round. Increase weight, rest, and hit it again.
1 high hang squat clean
1 low hand squat clean
1 full squat clean (from the floor)
1 push press
1 high hang squat clean
1 low hand squat clean
1 full squat clean (from the floor)
1 push jerk
1 high hang squat clean
1 low hand squat clean
1 full squat clean (from the floor)
1 split jerk
Post loads on each round to comments.

Sunday 140817

Bench 1

Option One: Double Kettle Bell Swings

For Time

150 Double KB swings to eye level

7 burpee penalty for every drop

Men use 53, 62, or 70 pound KB’s per hand

Womens 35, 44, or 53 pound KB’s per hand

Post loads and times to comments.

Double Kettle Bell Swing


Option Two: “Death by Yoke Carry”

Start with an empty yoke and carry it 50′

Every minute on the minute add 30 pounds to the yoke and carry it 50′. Continue this process until you fail.

Post final weight to comments.

“The Yoke” with Rob Orlando



Sunday 140810


Choose between these two WODs:

Option One:

Warm Up: 4 Round Tabata – Row for meters, sledge swings, hollow rocks, 10m sprint

Strength: 20 Barbell bench press at body weight plus or minus 15-20 lbs then 50 DB bench press at 1/4 body weight per hand (Women 70%)

METCON: “Any Way How”

100 DB or KB Snatch

75 Weighted Hand Release Pushups

50 Ring Dips

*You may partition as needed

Option Two:

Warm Up: 1k RUN then 30 swings, 15 strict pull-ups, 30 lunges

Strength: Stone load for max reps in 30 sec or at least 5 reps x 3 rds w/ 90 sec rest

METCON: 12-9-6-3

Stones to Shoulder

Muscle Ups

*Scale is double the reps with pull-ups

Sunday 140803

Castro tire flip

5 rounds

Every THIRD minute on the minute complete the following –

10 x dumbbell burpee clean and press @ 50/35 pounds per hand

Movement starts by picking up the dumbbells. Complete a burpee while holding the dumbbells. Once you are standing upright clean and press the dumbbells to the overhead position.

My fastest set of 10 reps was 1:18 in the fourth round. If you finish your set of 10 in 1:35 you have 1:25 to rest until you start your next set of 10(start every 3rd minute for 5 rounds).

Post loads and times per round to comments.

Sunday 140727


Event Day

Each event is for time, max weight, or max distance –

Event 1 — 100′ tire flip @ 2x body weight or more

Event 2 — 150′ farmer’s carry @ body weight

Event 3 — 1RM axle clean and press

Event 4 — Max distance atlas stone carry (any position allowed) as heavy as possible

NOTE – Unlimited warm up sets but only one actual work set…pretend you are in a competition. You may rest as needed between events

Strongman Sunday morning classes start this Sunday!

Who can come? Anyone with a PCF membership, no extra cost.

When is class? Starting this Sunday 0830 to 0930

What will class be like and why Strongman? Classes will run like a normal PCF Class with some Strongman movements. You do not have to be the Strongest Man (or Woman) to come to these classes or use Strongman movements. We will be using Strongman movements in conjunction with foundational movements (squats, presses, and deadlifts); Strongman movements are highly functional in their application, as well as fun and challenging for all levels. You will see improvement in your strength, particularly maximum effort lifts, as well as your general physical preparedness in workouts.

So, if flipping a tire, seeing how far you can get in farmer’s carry, walking with a yolk, pulling a sled or lifting an atlas stone while performing normal CF movements sounds like fun, then I encourage you to come out and give Strongman a try!
Mollie K