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-
21 - 15 - 9 Workout
A. Complete in under 8 minutes to proceed to WOD B
Dead Lifts - 225 lbs
Wall Ball Shots - 20lbs7:04
B.
Front Squat - 95 lbs
Kettle Bell Swings - 35 lbs4:48
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Annie Workout
50, 40, 30, 20, 10
Double Unders / Singles (Double count)
Abmats - (no abmat..ouch...)Buy In:
Front Rack
Front Squat
3x3 with a 3 sec hold. 135 / 155 / 185Cash Out:
Box Jump Competition - 1st to 20 on 20" BoxROUND 1
Amy vs Hannah - (Amy)
Allison vs Brandi - (Allison)
Ellen vs Ansley - (Ellen)
Callie vs Kriston - (Kriston)
Josh vs Justin - (TIE - Redo on Thursday 4/25/2013)ROUND 2
Ellen vs Kriston - (Ellen)
Allison vs Amy - (Allison)ROUND 3
Ellen vs Allison - (Ellen) (20 - 17)
1 Hill Sprint in the RAIN :-)
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13.2 HELL Workout
10 Minute Amrap
5 Shoulder to Overhead - 115 lbs
10 Dead Lifts - 115 lbs
15 Box Jumps - 24" -
1R4T Workout
60 Abmats
40 Double Unders
20 Toes To Bar
800 Meter Run
20 Toes To Bar
40 Double Unders
60 Abmats -
SHAMWOD - 30 Minute Amrap Workout
1 Round = 1
7 Pull Ups
14 Push Ups
21 Air SquatsGreen Team:
Jodi & Ellen - 19Dawgs Team:
Josh & Al - 21 + 25*Jodi
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Max Reps - 2 Min Workout
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