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-
6-8-12 Friday’s WOD Workout
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8min AMRAP/3rds Workout
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6-6-12 Sprint Intervals Workout
Track Workout:
8 x100m - times ranged from 13.8 to 14.7 - Avg time was approx 14.3
1x300m - 48.46 -
Wet & Wild Workout
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DB CLEAN / HSPU (Scaled) Workout
21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups (duh, scaled to the band assist with green band)12:07
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"Michael" Workout
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions (done on ball with feet anchored)
50 Sit-ups (AbMat feet anchored)27:48
Pretty brutal.
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FRONT SQUAT Workout
Front squat 3-3-3-3-3 reps
135-185-205-225-245(PR)
I think I could have gone higher. Finished out a ladder with back squats and ended at 315 for 3 reps.
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6-8-12 Friday’s WOD Workout
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Bass Hill Repeats Workout
10 rounds for time:
Run up hill to gate, walk down (rest period and safety on this steep hill)
When you get to the bottom...time to go up again! -
CFG 12.3 Workout
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press, #115/75
9 Toes-to-bar4 rounds + 15 Box Jumps + 12 PP + 7 TTB