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-
CFDC WOD 6/17/11 Workout
Strength
15 minutes to work up to a 1RM Turkish Get-upMet-con
EMOTM for 12 minutes:
6 Burpees
15 Sit-upsCash-out
Max Double Unders in 3:00 -
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Max Deadlift - Then Chipper Workout
Down from my previous max of 585... but that was when I was 40 pounds heavier. My lift of 525 now represents 2.65x bodyweight.
25 Tire Flips - 500 lb Tire
10 - Double Unders
25 Pull Ups
10 Double Unders
25 GHD Situps
10 Double Unders
25 Ring Dips
10 Double Unders
25 Burpees
10 Double Unders** DU slow me down as usual
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CFSC 17Jun11 - Run, DL, HSPU, Run Workout
WOD:
800m Run
then:
21.15.9
Deadlift 225/155
HSPU
Then:
800m Run
Only run at the start and end of WOD. Do not run between 21.15.9.=========================================
First time I have ever "RXd" the weight on Diane- and was able to do all HSPU unbroken with green/green bands. Minus slower 800s, I felt great today!
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Cindy Workout
20 Minutes AMRAP
- 5 Pull Ups
- 10 Push Up
- 15 Air Squats20 rounds....I thought it was 21 but I finished 20...never started 21.
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6-15-11 WOD - Squat Cleans & Over the Bar Burpees Followed by Ab Hell Workout
5 Rounds of: - 10:09 @65
5 Power Clean 155/110
10 Over Bar Burpees
Followed By
4 Rounds of: - 110
1 min Max ABMAT
30 sec Plank