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

Hang Cleans/ Body Rows/ Mountain Climbers Workout

Hang Clean
3-3-3
PR: #88 x 3

W.O.D.
3 Rounds
5 Hang Cleans 155/105
15 Body Rows
30 Mountain Climbers

Modifications:
Hang Clean: #83
CF Total Workout

Back Squat
1-1-1

193

Press
1-1-1

80

Deadlift
1-1-1

233

Total:
Your total is the sum of your single, heaviest, completed lift from the Press, Back Squat, and Deadlift

193-80-233
30-15 Workout

Review Rowing

WOD
30 calorie row
30 WB #14
30 push ups
30 lunges
30 sit ups
15 calorie row
15 WB #14
15 push ups
15 lunges
15 sit ups
Only one person showed up for class...so I WOD'd Workout

3RFT
10 stability ball squats with Kb
20 KBS
10 MB slams
10 Wall ball

SWOD: Power Cleans
1 RM 120#
Dead Lift 2 RM Strength

Dead Lift 2 RM
Snatch 1 RM Strength

Snatch 1 RM
Burpee/Situp (Metcon) Workout

For Time:

21 Burpees
42 Sit-ups
15 Burpees
30 Sit-ups
9 Burpees
18 Sit-ups
Back Squat 3R Max Workout

3 attempts at a 3R Max Back Squat.
Row/DL/Box Jump Workout

3 Rounds for time:
500M Row
12 BW Deadlift (BW: Body Weight)
21 Box Jumps 20"
Burpee/Situp (Metcon) Workout

For Time:

21 Burpees
42 Sit-ups
15 Burpees
30 Sit-ups
9 Burpees
18 Sit-ups

Need a training program?

Hang Cleans/ Body Rows/ Mountain Climbers Workout

CF Total Workout

193

80

233

30-15 Workout

Only one person showed up for class...so I WOD'd Workout

Dead Lift 2 RM Strength

Snatch 1 RM Strength

Burpee/Situp (Metcon) Workout

Back Squat 3R Max Workout

Row/DL/Box Jump Workout

Burpee/Situp (Metcon) Workout