Iron Wolf Invitational (Wolf's Den Rumble)
About This Competition
JOIN US FOR OUR 4th ANNUAL IN-HOUSE COMPETITION!
(CFIW MEMBERS/FRIENDS/RELATIVES ONLY)
*REGISTER AS AN INDIVIDUAL IN YOUR RESPECTIVE DIVISION!*
TEAMS OF 3/RANDOMLY DRAWN
1 RX, 1 INTERMEDIATE, 1 BEGINNER ATHLETE ON EACH TEAM!
WORKOUTS RELEASED SOON
Standards to assist in knowing which division you should register under!
RX:
95/65lb. Thursters
TTB (Toes must make contact with the bar at the same time)
Burpees Over Bar
Double DB/KB Lunges (50/53's&35's)
Wall Walks per Standard (Athlete must walk parallel to the wall with hands 6" from the wall)
Squat Clean 95/55lbs+
Intermediate:
75/55lb Thrusters
Hanging Knees to Elbows or Chest
Burpees Over Bar
Double DB/KB Lunges 35/25's
Scaled Wall Walk
Squat Clean 95/55lbs+
Beginner:
Light or DB/WB Thrusters
Hanging Knee Raises
Burpees/Up-Downs
20/10lb. DB/KB or Bodyweight Lunges
Inchworms
95/55lb+ Squat Cleans
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Isaiah, Tyler, Whitlee | 6 |
| 2 | Kendal, Joseph, Casey V. | 7 |
| 3 | Taylor, Haleigh, Shelli | 7 |
| 4 | Landon, Marissa, Mandy | 15 |
| 5 | Sierra, Tanton, Bobbi | 16 |
Workouts
15 Minute AMRAP
In Teams of 3, Each Athlete must complete 20 reps of the following:
RX: Wall Walks
Int: Scaled Wall Walks
Scaled: Inch Worms
In Remaining Time Complete You Go, I Go Style of:
25' Double Dumbbell Lunges (Athletes may hold the DB's however they choose)
RX: 50's/35's
Int: 35's/25's
Scaled: 20's/10's or bodyweight
Score=Total Reps of Lunges
(25'=1 Rep)
For Time Complete:
Buy In:
In this Order
*One Athlete works at a time*
Scaled: 300/200m Row
Int: 400/300m Row
RX: 500/400 Row
Into 3 Rounds Each of
Scaled: 10 Wall Ball/Empty/Training Barbell Thrusters
10 Hanging Knee Raises
Int: 10 Thrusters 75/55
10 Knees to Elbows/Chest
RX: 10 Thrusters 95/65
10 T2B
Into:
RX/Int: 25 Synchro Burpees over barbell
Scaled: Burpees/Up Downs
Time Cap: 15 Minutes
*In a waterfall style with 1 minute of work and 1 minute of rest complete any variation of the Clean (Power/Hang Power or Squat) at each barbell in the ladder. (Each athlete has a full minute to complete the single successful rep at each barbell, whatever time is left is rest to prepare for the next lift)*
Weights are as follows:
Women:
1: 55lbs
2: 65lbs
3: 75lbs
4: 95lbs
5: 125lbs
6: 145lbs
7: 165lbs
8: 185lbs
Men:
1: 95lbs
2: 135lbs
3: 155lbs
4: 185lbs
5: 205lbs
6: 225lbs
7: 255lbs
8: 275lbs
Media
Community
Event Details
Closes: Oct 29, 2025
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