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-
WOD - Fav Workout Workout
-
OPT Workout
A. EMOM - Split Jerk x 4 at 60% of 1 RM for 10 min
Rest 3:00
B. EMOM for 12 min
Odd - 10 KBS, 70lb
Even - 10 ring dips
Rest 3:00
C. EMOM for 12 min
Odd - row 12 calories
Even - 12 sit upsA. 165
B. Completed as Rx'd
C. Completed as Rx'd -
-
OPT Workout
A. Max long jump in 10 min (best 3 attempts)
B. Max unbroken dubs in 10 min (best 3 attempts)
+
10 unbroken C & J, 135lb
1200m row
10 unbroken C & J, 135lb
1200m row
10 unbroken C & J, 135lb
1200m row
10 unbroken C & J, 135lb
1200m row
10 unbroken C & J, 135lbA. 109, 109, 110
B. 116, 77, 66
+ 24:39 -
12/17/13 Run, KB, T2B, V-Ups Workout
For time,
Run 400m
20 Toes 2 bar MOD K2E
20 KBS 2/1.5p
Run 400m
20 V-ups
20 KBS
Run 400m
20 Toes 2 bar MOD K2E
20 KBS
Run 400m
Time 24:03
First time swinging the blue kettlebell!!! Started with 5 in a row to work on form (and not hurt my back). And then went to 10 in a row on the last set.
-
Open 13.3 Workout
CF Open WOD 13.3
12min AMRAP
150 Wall Ball
90 Double Unders
30 Muscle UpsMade it to 5 muscle ups
-
-
-
Onerous Workout
"Onerous"
Pre-WOD: 5x3 Back Squat - 225-385#WOD - For Time 20Min Cap:
10 Rounds of the following
- 15 Wall Balls (20#,14#) - 20#
- 3 Clean & Jerks (155#,105#) - 155# -
12-16-13 Wendler (BP, HC, DL) & Metcon (Annie Plus) Workout
Wendler Strength:
Bench Press - 5x210, 3x 235, 1x260
Hang Cleans - 5x175, 3x 200, 1x220
Deadlifts - 5x355, 3x405, 1x435Double Unders - 30x9 = 270 (set done between each lifting set)
500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10
Time - 18:25