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

9-29-12 Front Squats & Metcon (WBs, Bar Rows, Sit ups) Workout

Strength:

Front Squats - 5x135, 5x155, 5x185, 10x225, 10x225, 10x225, 10x225

Metcon:

3 Rnds: 20 WBs (20lbs), 20 Bar Rows, 40 Situps

Time: 11:33
1st. Hero Workout Workout

Ran a lap to start
Warmed up with mountian climbers-pushups, follow by squats. 3sets of 11 reps each exercise.

WOD- 5 sets of heroes...Bearcrawl-broadjump burpees.
FGB Workout

Happy October 1st!
09.29.12 WOD Workout

Partner WOD
1 person runs 400m

1 person does the following for rounds:

10 wallballs
5KBS @ 1.5p
10 burpees
5 ring dips

We think there were about 8.5 rounds.
Monday - back squat, press, rows Workout

3setsx5reps back squat: 110 kg
build up row to 1x5 with 90kg
3x5 strict press 50kg
stretching & foaming
120930 Workout

5 rds for time of :
500 m run
60 kg bench press , 15 reps.
6 mile Workout

6 mile. hips started hurting around mile 4... need to run on a track!
PSKC Comp Class - 10.1.12 Workout

Class will be at 4:30 on Monday

Skill:
5-4-3-2-1:
Muscle up (ring or bar, sub weighted ring dips)
Clean and jerk
Double unders x 10 (50,40,30...)

For time:
"Grace"
30 Clean and Jerks for time (135/95)
Run Workout

Run 14.4 Miles
One Mile Time Trial Workout

Warm-up
10 Min. Jump Rope
Work on Double Unders

WOD
4 Laps for Time (a little less than a mile)

X 3

Need a training program?

9-29-12 Front Squats & Metcon (WBs, Bar Rows, Sit ups) Workout

1st. Hero Workout Workout

FGB Workout

09.29.12 WOD Workout

Monday - back squat, press, rows Workout

120930 Workout

6 mile Workout

PSKC Comp Class - 10.1.12 Workout

Run Workout

One Mile Time Trial Workout