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-
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10.11.12 CFW WOD Workout
Strength:
10 minutes to reach a Heavy
Snatch - worked on snatch @65#3 min AMRAP KBS 24/16kg =69
3 min Active Rest
3 min AMRAP Box Jump 20″ Mod@Lunges =58
3 min Active Rest
3 min Row for Calorie =29
3 min Active Rest
3 min Power Snatch 75/45lb =41 -
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30 on Thursday Workout
5 Rounds for Time:
6 Sumo Deadlift Hi-Pull 135/95
6 Front Squat 135/95
6 Push Press 135/95(Use the same weight for all 3 movements.)
55#
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10/8/12 Mainsite WOD Workout
100ft walking lunge
50 pushups
50 double unders
25 knees to elbows
5 rope climbs 15'
50 box jump 24" box
25 OHS 65lbs
25 L pullups
50 situpsSubbed 25 pullups for rope climbs
20" box
15 Knee raise pullups, 10 pullups for L pulls -
10.11.12 WOD Workout
Front Squats 5-5-3-3-1-1
135 - 185- 225 - 250 -280f 280f
Then,
Using ONLY 1 Barbell
For time;
5 rounds
1 Power clean 135/95
6 Push jerks
200m run
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