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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Snatches, T2B, Power Cleans, Walking Lunges Workout
10 snatches (95/65)
20 toes to bar
30 power cleans (95/65)
40 walking lunges
50 pull-ups
40 walking lunges
30 power cleans
20 toes to bar
10 snatches -
CFSC 21May11 - Saturday WOD Workout
Level 1 - 3 rounds
Level 2 - 2 rounds
Level 3 - 1 roundTotal distance of the entire 'course' was roughly 350 -400 meters.
Course consisted of workout points.11 pull-ups
11 abmat situps
11 box jumps
5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
22 toe touches (11 each foot)
Shuffle running (is that what it was called? running sideways like a basketball drill)
Run up to the corner, jump down 2 4ft retaining wall sections
then run up semi-steep hill
run back into parking lot
11 slam balls @ 30lbs
Over, under, over, under, over rope
11 over and backs (over and back = 1)
11 medicine ball clean @ 20lbs
50 ft overhead @45lbs walking lunge
11 burpees with a 45lb plate.All that = 1 round.
Level 1
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Rest Day WOD Workout
Begin with Ring support practice and Skin the Cats for 10 minutes.
For 14 min complete the following: (4 rounds)
5 Handstand Pushups
7 Good Mornings 65lbs
12 V-ups (hold at top for 2 seconds)
14 Pushups (2 count up, 2 count down) -
june 21, 2011 Workout
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Travel WOD #1 Workout
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