Training September 2nd – 8th


2:30 pm ROM WOD

3 pm Coach’s Choice WOD


One Class at 9am


For time:

Run 800 meters with a 45-lb. plate

100 Toes-to-Bar

50 Front Squats @ 155/105#

10 Rope Climbs

Run 800 meters with a 45-lb. plate

Partition the Toes-to-Bar, Front Squats, and Rope Climbs as needed. Start and finish with the run.

Time Cap: 45 min

Suggested strategy: Partition the middle as

10 Rounds

10 Toes to Bar

5 Front Squats

1 Rope Climb

You have the freedom to partition the middle portion however you would like, as long as you get the total reps done. This is just one option.


Back Squat Cycle Week 3 of 7

Warmup Sets

E1.5MOM for 5 Rounds

5 Back Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E3MOM for 6 Rounds

5 Back Squats

*Continue building to find your 5RM. Once you find your 5RM, reduce the weight by 15%, and continue doing 5 reps every round until all rounds are complete.


E3MOM for 3 Rounds

8 Good Mornings @ +10# from last week



5 Rounds, not for time:

Max Reps Bench Press @ Bodyweight/80% Bodyweight

Max Reps Strict Pullups

Scored by total reps.

*You may rest as needed between rounds, but you will move from the Bench Press directly into your Pullups without resting.


Bring a Friend Day!

“Viking Press”

Every Minute on the Minute for 12 Minutes

1st Minute: CFI Athlete: Row + As many Push Press as possible in remaining time

2nd Minute: Visiting Athlete: Row + As many Push Press as possible in remaining time

Alternate in this fashion for 12 minutes

Scored by team total Push Press


150/125m Row

135/85# Push Press



125/100m Row

115/75# Push Press



125/100m Row

95/65# Push Press



125/100m Row

75/55# Push Press


“Lucky 7’s” 

Version C


In 7 minutes

Run 800m

Max Reps Muscle Ups

*Each Muscle Up earns 5 points.


In 7 minutes

Run 400m

Find a 1RM Clean

*Each pound earns 1 point.


In 7 minutes

Run 800m

Max Reps Wallballs @ 20/14# to 10/9’ target

*Each Wallball earns 3 points.


Score is total points from all three parts.


Swolis and Clark Expedition 2018

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