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

04.02.2013 Workout

7 RFT
10 SDHP (95/65)
10 Ring Dips

Red band, no rings. Need to work on dips.
Row Run Shoulders Workout

Pre- WOD:
5x5 deadlift- went up to 295

WOD:
1000m row
30 HSPUs
1000m run
Gym WOD Workout

10 Minute Time Cap:
30 Front Squats (#135/95)
30 Pull-ups
20 Thrusters 135#
20 Chest to Bar Pull-ups
10 Overhead Squats 135#
10 Bar Muscle-ups (or Chest to Bar Pull-ups)
Saturday Team WOD Workout

Windi / NPS Kelly / Oscar

120 KB Swings
120 Sit ups
120 Wall Ball Press
90 OH Walking Lunges with 10 lb
13.3 WOD Workout

12 min AMRAP

150 WallBalls @ 14lb (9ft target)
90 Dbl Unders
30 Muscle Ups

116
3/26/13 WOD Workout

5 RFT

15 Knees to Elbows
15 Sit Ups
15 sec L Sit
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3/28/13 WOD Workout

10 Min AMRAP

10 KB Swings (35 lbs)
10 Push Ups
15 Box Jumps (16")

Jumped all box jumps (no step up / down)
4+13
13.4 WOD Workout

3 Snatches at 95 #
3 Toes to Bar
6 Snatches at 95#
6 Toes to Bar

3
4/1/13 WOD Workout

Ride 1 mile on bike
Row 500 Meters
Run 400 Meters
30 KB swings at 35#

Need a training program?

04.02.2013 Workout

Row Run Shoulders Workout

Gym WOD Workout

Saturday Team WOD Workout

13.3 WOD Workout

3/26/13 WOD Workout

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3/28/13 WOD Workout

13.4 WOD Workout

4/1/13 WOD Workout