Week 8

For our last week of this cycle Athletes are encouraged to “game it”.  Try to think of all the variables that will influence your success this week.  For most of us it would be impossible to RX everyday this week.  So be smart either skip a day so you can kill it the next or please decrease/Mod these workouts.  This can be considered a test week for performance and used to prepare for the CF open 2016; think skill and work capacity.  Be prepared to warm up on your own, we want you to learn how to be responsible for this. Coaches will be available for decision making but will not be permitted to run a group warm up. Also think short classes all around and extra encouragement for your fellow athletes to do well.  Lets take this week extra serious and show each other how awesome we are and lets show CFL that we encourage our own!


31 August Monday

WU:Athletes choice

WOD: 15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)


1-rep-max clean and jerk

6-minute time cap

Opt. Cond.: 100 Air Squats For time

1 September Tuesday

WU:Athletes choice

WOD: 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  2 rounds of:

  10 overhead squats (95 / 65 lb.)

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12 overhead squats (95 / 65 lb.)

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  14 overhead squats (95 / 65 lb.)

  14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


Opt. Cond.: 100 Pushups for Time

2 September Wednesday

WU:Athletes choice


Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Opt. Cond.: 100 KBS For Time


3 September Thursday

WU:Athletes choice


Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


Opt. Cond.: 100 Pull ups For Time


4 September Friday

WU:Athletes choice


27-21-15-9 reps for time of:

Row (calories)


Men use 95 lb.

Women use 65 lb.


Opt. Cond.: 100 Situps for Time


5 September Saturday

WU:Athletes choice

WOD: 30 min AMRAP Team Relay Wod (2-6 people)


3 stations

50 push ups & 400 M Run

50 Weighted Step ups & 500 M row

50 Air squats & 50 DU

Partners may split up the 50 however they like. Conditioning portion must be completed by a each team member.