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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Thursday Workout
Chest to bar pull up, KB swing 10,9,8,7,6......
For time 6:36 with 20kg kettleFront Squat - Max rounds in 20 seconds with 60 second rest
8-7-8-8 @ 40kg -
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Tornado Watch Workout
Warmup:
7x2 (2 powerclean/1 jerk) - maxed out at 105#
Workout:
800M Run then:
- 8 min AMRAP
- 8 hang cleans (95/135lbs)
- 8 situps
- 8 hand release pushups -
120404 Strength - Snatch Balance Workout
15 min. Snatch Balance Practice
1 x 5 @ 45#
1 x 3 @ 65#
1 x 3 @ 80#
1 x 3 @ 95#
1 x 3 @ 105#
1 x 3 @ 105# -
For Grins Workout
Pre-WOD: Warm-up - practice Double Unders
WOD: For Time:
-30 Push Press (135/95) - did with 95, am a beginner so no RX
-50 Double Under
-20 Push Press
-50 Double Under
-10 Push Press
-50 Double UnderPost WOD: 2 miles run
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''Exes & Whys'' Workout
Warm-up Drills (03.30.2012)
Row 3 Minutes
12-9-6 Reps each of
Deadhang Chin-ups
Push-ups (CFGS)
Abwheel Roll-outs
Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch''Exes & Whys'' (03.30.2012)
Complete for time
Run 400m
15 x Push Press 35lbs
Run 400m
12 x Push Press 35lbs
Run 200m
9 x Push Press 35lbs
Run 200m
6 x Push Press 35lbs''Flapjacks'' (03.30.2012)
25-20-15-10-5 reps for time of
AbMat Sit-ups
Good Mornings 65lbs
un-timed -
120405 - Conditioning Workout
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PURE WOD 05.24.12 Workout
Group Warm Up
WOD
-30 Burpee Over-the-Box-Jumps (24")
-30 Toes-to-bar
-30 Push Jerk (115#)
-800m run(11:41)
Post WOD
20 unbroken back squats (135#)