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

Fran Workout

21-15-9 of:
95# Thrusters
Pullups
Rest Day Workout

Rest Day
Upperbody power set Strength

3rounds:

Strict pullup *8
Incline dumbbell press *8
Single arm kb row 8+8
Dumbbell fly *8
3 Rounds + Burpees Workout

3 Rounds of:

3 Muscle Ups (Ring MOD)
5 Power Cleans @ 95# (63#)
10 Wall Balls @ 14# (12#)

After 1st round 21 burpees
After 2nd round 15 burpees
After 3rd round 9 burps
EMOM x20 Workout

Odd: 17cal Ski
Even: 15 Burpee
Happy Hour!! Workout

Heavy Arm Day

Metcon:
10x Thrusters @ 185
10x Burpees
20x KB Swings @ 53
10x 30" Box Jumps
20x Situps
15x Band resisted pushups w/ green mini
3 Rounds
CF endurance track workshop Workout

trail run in Valley Forge, ~ 40 min
6/21/13 Workout

Team wod:

500m row
wall ball - 15lb
dips - blue band
burpees

16 min AMRAP
"Easy over" Workout

“Over Easy”
For Time:
Buy-In: 75/50 Calorie Bike

Directly Into…

3 Rounds:
21 Chest to Bar Pull-Ups
15 Overhead Squats (115/80) 50/35kg
9 Power Clean and Jerks (115/80)
Annie Workout

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Need a training program?

Fran Workout

Rest Day Workout

Upperbody power set Strength

3 Rounds + Burpees Workout

EMOM x20 Workout

Happy Hour!! Workout

CF endurance track workshop Workout

6/21/13 Workout

"Easy over" Workout

Annie Workout