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

Run, Wallballs Workout

For time,

Run 400m, 40 Wallballs 20/14
Run 300m, 30 Wallballs
Run 200m, 20 Wallballs
Run 100m, 10 Wallballs

Afterbash- Group mobility: Hips and low back

Second time using the 14# wall ball!
Cindy Workout

“Cindy”

20min AMRAP

5 Pull ups (MOD: Green Band)

10 Push ups

15 Squats

16 even
Get your one legged burpee on! Workout

Split Jerk 5x2, 145
3 Rounds
10 Push Press, 95
20 One Legged Burpee (10 each leg)
30 Abmat Situps
9/24 Workout

3 rounds:
1 min squat jumps (got about 25 each time)
1 min jump rope singles
1 min walking lunges (got 30 each time)
1 min pushups (12-15)
1 min flutter kicks (80)
1 min sit ups (35)
1 min mountain climbers
1 min shuttle runs
Good Mornings, Rope Climbs, Back Extensions, and Running Workout

Strength

Good Morning @ 30X0; 5 sets of 5; rest 2 mins btwn sets (57lbs)

WOD

AMRAP in 8 minutes:

Rope Climb to 15' x 1
Back Extension x 15
Run 200 m
9-25-2012 Workout

100M Run

21 HSPU

21 KTE

200M Run

15 HSPU

15 KTE

300M Run

9 HSPU

9 KTE

Rest 5 Minutes...then

4 sets OH Press (no push) @ 50% with 1 minute rest between sets #95
Cindy Workout

AMRAP for 20 minutes:
- 5 Pull Up
- 10 Push Up
- 15 Squat
Warrior Dash Workout

Ran Warrior Dash with Amber
WOD Workout

800m
60 Double unders
50 Overhead lunge (45 lbs)
40m Bear Crawl
30 Wallball (20 lbs)
20 Toes to Bar
5 Wall climb
800m
Cindy Workout

24 rounds rx'd....huge PR for me....glad to be back to CF!!!!

Need a training program?

Run, Wallballs Workout

Cindy Workout

15 Squats

Get your one legged burpee on! Workout

9/24 Workout

Good Mornings, Rope Climbs, Back Extensions, and Running Workout

9-25-2012 Workout

Cindy Workout

Warrior Dash Workout

WOD Workout

Cindy Workout