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-
Beach Session Workout
2 Rounds of:
Soft Sand Beach Run 2 mins
50 x Pushups
Soft Sand Beach Run 2 mins
50 x Situps
Soft Sand Beach Run 2 Mins
50 x Squats20 x Sqauts then 100m Beach Sprint
2 mins rest
20 x Burpees then 100m Beach Sprint
2 mins rest
20 x Lunges then 100m Beach Sprint10 rounds of:
15 sec Sprint
45 sec Walk -
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Back Squat & 15 Min AMRAP (Wall Ball, T2B, & Box Jumps) Workout
5x3 Back Squat (155, 185 -1 rep)
WOD: 15 min AMRAP (as many rounds as possible)
- 10 Wall Ball (14#)
- 10 T2B (toes to bar)
- 10 Box Jumps (24) -
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CFFB 09.27.11 Workout
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
385#- My back really hurt, otherwise I think I could have done more
DWOD
Complete 6 rounds for time:
1 DL 80% of 1 RM
1 Strict Pull Up
1 DL 80% of 1 RM
3 Strict Pull Ups
1 DL 80% of 1 RM
5 Strict Pull UpsI used 225#. My back hurt particularly bad this day.
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CFFB 09.29.11 Workout
SWOD
Overhead Squat 3x5- 95#
Power Snatch 2, 2, 2, 2, 2, 2, 2, 2 -155#Kept these light, for my back (sick of writing that)
DWOD
Complete 5 rounds:
Max Rep Handstand Push Ups
12-10-10-9-7
*rest as needed between rounds
then...
8 x 100 yard sprints
*rest 45 seconds between rounds
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CFFB 09.30.11 Workout
SWOD
Bench Press 1, 1, 1, 1, 1
Find Max Height Box Jump235# on bench, not sure if I was meant to go up, but I kept it at a good weight for the sake of the wod.
Skipped max height box jump b/c I'm lazy
DWOD
The Volkswagen 2.0
15, 10, 5 reps of:
Bench Press @ 65% of 1 RM
Dips
Strict Pull UpsUsed 185#, this was nuts. I finished round 1 in 1:23 and it took me 7 minutes for the rest!!
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