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-
February 24, 2011 Workout
WOD: for time
20 Back Squats (Rx 225)
30 Toes to Bar
40 Box Jumps
50 Kettle Bell Swings (Rx 53)I did half swings because bc of shoulder
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110224 Workout
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps 20 lbs.
Row 750m
40 pound Dumbbell snatch, 35 reps 25 lbs.
Row 500m
40 pound Dumbbell snatch, 20 reps 25 lbs.These are one-arm squat snatches, alternating arms.
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Shoulder max weight Workout
Shoulder press (1-1-1-1-1) (65-75-85-95-105-115F)
Push press (3-3-3-3-3) (85-95-105-115-125F-120)
Push jerk (5-5-5-5-5) (95-105-115-125-135F) -
February 24, 2011 Workout
WOD: for time
20 Back Squats (Rx 225)
30 Toes to Bar (Rx) or 60 straight leg sit ups(modified)
40 Box Jumps
50 Kettle Bell Swings (Rx 53)Modifications: I did 10 t-t-b & 40 sit-ups. I did 53lbs for 20 reps of kb swings and 40lbs for the remainder
Note: my kb swing set-up was too wide and I was coming down with the kb instead of coming around and behind
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Mainsite Workout Workout
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat03:09
Sumo dead lift high pull, SILLY movement.
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February CFSC Coaches Challenge Workout
5 Rds for time
10 Big Tire flips (Tractor Tire)
10 Tire jumps (box jumps on the tire)
1 Prowler sprint 90lb wt., full length of the room, unsure of total footage, over 100 ft!