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

7/26/13 Workout

30 squat clean jerks
Callipygous Workout

10 rounds for time of:
10 Wall Ball Shots (20/14)
24′ Lunge with Ball
5 Deadlifts (225/150)
24′ Lunge with Ball
If you set ball down during the lunges it’s a 5 Burpee penalty.
Power Cleans & Pull Ups Workout

For Time:
1000m Row

15-12-9-6-3
Power Cleans
Pull Ups
15 @ 115#
12 @ 135#
9 @ 165#
6 @ 185#
3 @ 205#
Front squats, pushups, situps Workout

5 rounds:

5 front squats, 60 kg
30 push ups
20 crossfit sit-ups
WOD Workout

4 rounds:
800m (3:30 jogging in between)

then
3 rounds:

10 Bench press (95 lbs)
Grace Workout

30 clean & jerk *55lbs
Annie Workout

50-40-30-20-10
DUS
Situps

Modified to 1/2 amt of box jumps (12 in)
Completed total of 55 box jumps, and 90 situps in 10 min cap
12-18-13 Wendler (Back Squats) & Metcon (C&J, GHDs, WBs) Workout

Wendler:

Back Squats - 5x255, 3x295, 1x325

Metcon:

4Rnds: 5 C&J (155lbs), 10 GHD SU, 15 WBs (20lbs)

Time - 11:30
Angie Workout

Blue and green bands for pullup
Push up on my knees
1k row, pull ups, shoulder to overhead Workout

1k row, pull ups, shoulder to overhead

Need a training program?

7/26/13 Workout

Callipygous Workout

Power Cleans & Pull Ups Workout

Front squats, pushups, situps Workout

WOD Workout

Grace Workout

Annie Workout

12-18-13 Wendler (Back Squats) & Metcon (C&J, GHDs, WBs) Workout

Angie Workout

1k row, pull ups, shoulder to overhead Workout