Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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EMOM (about) alternating odd: Bench Press x 5, even: Back Squat (box squat) x 5 Workout
EMOM (about) alternating
odd minute: Bench Press x 5,
even minute: Back Squat (box squat) x 5
Bench Press (95 warm up, 115, 135, 155x2, 165 x 3)
Box Squat (95 warm up, 135, 155, 166, 175x2, 185 x 3)
Felt a bit sore and run down from the last workout and from all the weekend's construction. Shoulders and upper back were really sore, not legs though so I did the squat for sure. -
CFDFB AM Workout
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Track (Sprinting Drills, Sprints, Javelin, Running) Workout
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6x30m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
4x50m 5kg Sled Resisted Sprints
2x60m Sprints
Javelin Throws (standing, 3-step cross)
3x200m Runs at 33-34 seconds (100m walk back as rest)
Gymnastics (Some Handstands, Half-Tabata Hollow Rocks)
2 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown) -
Day 45 Workout
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02.25.2014 Workout
Strength / Skill:
- Work Up to a Heavy JerkWOD - For Time:
3 Rounds:
- 5 Dead Lifts (225#/185#) 165#
- 5 Box Jumps (30"/24") RX
- 100 DU's (Wen to singles after 40 DU)
3 Rounds:
-5 MU's (Mod: 5 Pull Ups + 5 Ring Dips) Used Light band
-5 Deficit HSPU (Mod: HSPU or Proper Level Mod) Used Box
- 50 O/H Medicine Ball Walking Lunges (20#,14#) RX -
MGW Row, burpee over bar, c&j, c2b Workout
Warm-up
5 min row en equipos de 2, mientras 1 hace 100m de remo el otro hace la plancha
Skill:
4 rondas
Shoulder mobility con elastico 12 rep
pelvis hacia arriba con una pierna 8 rep
Press con mancuerna auna mano con una rodilla en el suelo, 40lb, 6 rep
WOD
3 rounds 20'' on 40'' off
row for caloris
burpee over bar
c&j (40kg)
c2b
(40-36-34=110reps) -
CF Santa Clara Workout
8 Back Squat (Used 83# bar)
4 Rope Climbs
rest 2min
5 roundsDid about 3/4 up the rope each round. I was happy that I was able to climb the rope. It was my first time ever trying it. Almost finished round 3 when I had to leave to take JJ to the ER for his eye injury.
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