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-
Row, Wall Ball, Pull ups Workout
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups -
CFK 281014 Workout
10 shoulder press
15 OHS 40
20 push press
25 front squat
30 push press
35 back squatweight 40 kg
-
Open Gym Workout
Row 500m - PR'd and made board w/ 1:32
3rds
5 bench press (185# w/ chains)
5 GHD
10 KBS w/ 80# KB -
-
-
-
The Grover Workout
WOD:
Deadlift 10
Front Squat 10
Floor Press 10x3Rounds
Bonus Round 4:
Pull-up 10
Farmer Carry 10
Shoulder press 10
Wrist roller 10
Reverse curls 10
Clean & Jerk 10--
Thursday's WOD #2:
(Evening WOD)10 Bench Dips
10 Shoulder Press
4 min. Jog in place.
10 Floor Press
10 Deadlift
4 min. Jog in place.
10 Leg Curls
10 Dumbbell Cleans
4 min. Jog in place.
10 Shoulder Press
10 Bi Lateral Kickbacks
10 Thrusters
10 Skull crushersx3Rounds
-
2-29-2012 Workout
15 Minute AMRAP
10 FS #155(#14 Med Ball)
10 Push Press #155(Situps)
100M Run(Row)
10 Pullup(Lunges)
20 Sec. L-Sit(20 Flutter kicks) -
-
Last Year's Thruster/Pullup Open Workout Workout
Skill:
Light Overhead Squats (3x8 at 60% of max)In 7 minutes, complete:
3 thrusters, 100#/65#
3 chest to bar pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
12...
12...
15...
15...
etc