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

CFG 12.3 Workout

18 minute AMRAP
15 Box Jumps 24"/20"
12 Push Press #115/#75
9 TTB
NSCF 2016-03-03 Workout

Alternating EMOM x 30
Double-Unders
Handstand Hold or Handstand Walk
Sit-ups
Ring Dips
Strict Pull-ups
Barbell complex Workout

complete as many rounds as possible in 7mins of:
3 HPC
7 Push Press
Back Breaker Workout

20min AMRAP
Pull ups x10,
D/L x10 @ BW (100kg),
Burpees x15

DNF: threw my back out in the eight D/L of the 3rd round being a twit and wrenching the bar instead of squeezing it up.
Grace Workout

30 clean & jerk for time. (135 lbs)
Kelly Workout

“Kelly”

4oom Run

30 Box Jumps 24/20

30 Wallballs 20/14

5 rounds

I got my ass kicked. Simple as that.
Grace Workout

Pre-WOD
1 rep max shoulder press

WOD
Grace
30 Clean & Jerk (135/95)
5/3/1 squat week 3 + 1.2 Mile Run Workout
- Didn't have my phone with me, so I guessed at the weights. I just did the reps real quick before class.
5-255
3-275
8-295
2015-04-17 Workout

A1: 5 Burpees
A2: 10 Boxhopp
A3: 15 KBS@24/16
vila 60s
x 10 set

(hitta ett jämt tempo, du skall kunna "grinda" detta pass)
11-30-11 Double Workout

WOD 1:

Reps: 21-15-9 for DL,HC,P
Weight for all three: 160lbs
Dead Lift
Hang Clean
Press

Time: 16:40

WOD 2:

Reps : 21-15-9
Dead Lift (230lbs)
HRPUs

No Time

Need a training program?

CFG 12.3 Workout

NSCF 2016-03-03 Workout

Barbell complex Workout

Back Breaker Workout

Grace Workout

Kelly Workout

Grace Workout

5/3/1 squat week 3 + 1.2 Mile Run Workout

2015-04-17 Workout

11-30-11 Double Workout