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

NSCF 2015-12-09 Workout

10 Power Cleans
10 Burpee Box Jump Overs
10 Rounds – Alternating with a Partner (5 each)
Active Recovery Day: Pull Ups, Kettle Bells, & Double Unders Workout

Warmup: “Death by Pullup”
I got to round 10 and my hand almost split

WOD
21, 15, 9
Kettlebell Swings (35 lbs)
Double-Unders
Baseline WOD Workout
- 500 Meter Row
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups
Power Cleans and Chest To Bar Pul-lups Workout

7 Power Cleans @ 165
7 Chest to Bar Pull-Ups

AMRAP 12

Heavy but fun! :)
03-12-2012 Workout

5 Bar MU or CTB PU (PU green)
10 Box Jumps (24/20)
15 Push ups
20 Air Squats
3.3 mi run Workout

Fleet Feet Fun Run Pub Run:
3.3 mi run in the dark through Menlo Park

25:51
Run/Swing/Jump Workout

Just something Matt came up with after we did Baseline

5 rounds for time:
200 meter run
12 KB Swings @ 53lbs
12 Box Jumps on a 24 inch box

Time: 11:31
Wednesday 120208 3 rounds for time Workout

3 rounds for time, of:

20 sit-ups
30 burpees
40 scissor jumps
50 squats
CFK 29.1.2015 Workout

20 kbs
15 wall ball
10 pull-up
Rest 2 min
30 kbs
25 wall ball
15 pull-up
Rest 2 min
50 kbs
35 wall ball
20 pull-up
Monday 120206 5 rounds for time Workout

Five rounds for time of:

30 Squats
30 Box Jumps 24" / 20"
30 Wallballs 20 lbs / 14 lbs

Need a training program?

NSCF 2015-12-09 Workout

Active Recovery Day: Pull Ups, Kettle Bells, & Double Unders Workout

Baseline WOD Workout

Power Cleans and Chest To Bar Pul-lups Workout

03-12-2012 Workout

3.3 mi run Workout

Run/Swing/Jump Workout

Wednesday 120208 3 rounds for time Workout

CFK 29.1.2015 Workout

Monday 120206 5 rounds for time Workout