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