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-
CF Games Open Workout
-
CF WOD Workout
5x3 80% 1rm Hang Squat Snatch
9min. AMRAP
1min. rest
7min. AMRAP2.3 rounds
1.5 rounds10 Hang Squat Snatch 10kg + 0kg
10 Burpee Box Jumps
20 Kb Swings 8kg
20 Wall-balls 5kg -
By Feel Workout
DB workout -
Warmed up shoulders with front/side raises, bicep curls
Did some 50# BP into Flys
Some more curls
5 rounds:
5 Man Makers with 25#
5 Thruster @ 50/45/45/45/50 -
Lost Workout
DL Warm Up
5x6 185# Clean Shrug
5x5 BP @ 225
3x
10 KB Swing, 10 L Arm Swing, 10 R Arm Swing @ 35#
10 TGU each arm @ 35#
15 Huge Tire Flips in 9 minutes -
Oly Lifting (Hang Snatch, Hang C&J, Paused Back Squat, Plyo) Workout
Weightlifting
Hang Snatch (40kgx3x2, 50kgx2x3, 55kgx2x1, 60kgx1, 65kgx1, 70kgx1)
Hang C&J (50kgx2, 60kgx2, 70kgx2, 80kgx1, 85kgx1)
5x2 Paused Back Squats (100kg)
3x5 Tuck Jumps + 5 Bunny Hops
2 minute Abs -
Oly Lifting (Hang Snatch, Hang C&J, Paused Back Squat, Plyo) Workout
Weightlifting
Hang Snatch (40kgx3x2, 50kgx2x3, 55kgx2x1, 60kgx1, 65kgx1, 70kgx1)
Hang C&J (50kgx2, 60kgx2, 70kgx2, 80kgx1, 85kgx1)
5x2 Paused Back Squats (100kg)
3x5 Tuck Jumps + 5 Bunny Hops
2 minute Abs -
March 21 2014 Workout
Strength
Bench Press 3x10
*worked up to 65 lb x10
*75 lb - 2 sets of 5WOD
40 Reps, then 20
Pull-ups
HSPU*Did pull-ups with skinny blue band
*modified push-ups on 20 inch box -
March 22 2014 Workout
Partner #WOD
100 SDHP - 1.5/1 Pood
100 Toes to Bar
100 Wall Balls
100 Power Cleans @ 95/65
100 Push-Ups*Did 1 pood
*Knees to elbow
*Did 65 lb cleans
*Modified push-ups on knees -
Open 14.4 Workout
-
TGU, DU, BE, SU Workout
WOD
- 20 Turkish Get Ups (24kg/53lbs)
- 200 Double Unders
- 100 Back Extensions
- 100 Sit Ups
This is the first real WOD I since Sunday almost two weeks ago. I should have timed it but forgot about it.
The Turkish Get Ups are coming along nicely and I can easily grab a 20kg on the way up with the other hand and to a push press with that no problems.
Regarding the Double Unders I managed to get 49 or 50 reps in one go today but it made me puke. Yeah that's right, puked my guts out :( then I continued with the back extensions and sit ups.