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

FCSC 4/4/12 Workout

For Time:

30 OHWPL (45#)
Run 400m
30 KB Swings (24kg)
Run 400m
30 Thrusters (95#) (20 burpee penalty)
Run 400m
30 Box Jumps (24")
Run 400

Everything done unbroken, for every time the workout is broken there is a 10 burpee penalty
4-4-2012 Workout

12 Min. AMRAP

5 Burpees
10 Ground to OH
15 DU
4-4-2012 Workout

12 Min. AMRAP

5 Burpees
10 Ground to OH (clean and push press)
15 DU
4-4-2012 Workout

12 Min. AMRAP

5 Burpees
10 Ground to OH (clean and push press)
15 DU
Strict Press 1 RM Strength

Strict Press 1 RM
Alternative Style WOD - Basketball Workout

2 Hours of 5v5 Full court Basketball.

Not a true Crossfit WOD but logging it to keep track of what I am doing...

Real WOD or not I was sweating like it was.

4 Games
mtb Workout

nice leisurely mountain bike ride with Keri
about 5 miles
trail jog Workout

walk to the park > 1.71 mile trail jog with Keri > walk home
5 Minute AMRAPs Workout

Skill:
HSPU x 4
Skin the Cat x 3
3 rounds

Workout:
5 minute AMRAP
20 double unders or 60 singles
15 swings
5 burpees

rest 3 minutes

5 minute AMRAP
5/5 kb snatches
20 abmat situps
Lunges and Power Cleans Workout

15' AMRAP of:
20 Lunges, (10 w each leg)
10 Power Cleans (115#/65#)

Need a training program?

FCSC 4/4/12 Workout

4-4-2012 Workout

4-4-2012 Workout

4-4-2012 Workout

Strict Press 1 RM Strength

Alternative Style WOD - Basketball Workout

mtb Workout

trail jog Workout

5 Minute AMRAPs Workout

Lunges and Power Cleans Workout