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-
Queen City OH WOD Workout
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Team WOD Workout
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Total workouts of the week Workout
Rest day, total workouts of the week 9 hours, x 5
Deload weekStrength & conditioning
Metcon - 4
Aerobic work - 1, 50 min
Upper body strength - 1
Squat - 1465 kgGymnastics
MU - 15
BMU -
BFLY -
BCTB -
KCTB- 35
HSW -Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23.00
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2770
Capacity - 108 -
Bear Crawl & Air Squats Workout
@ CrossFit Durham free community workout
Warm up:
20 m walking lunges
20 m broad jumps
10 m broad jumps w/ burpees
400 m jog
20 m bear crawlsWOD:
10 min AMRAP
1 round = 10 m bear crawl & 10 air squats9 rounds + 8 air squats
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2000/1500/1000/500 row Workout
Rower PM3 program: select program-custom list-v2000m/3:00r...4
4 rds w/ 3 min rest between each rd:
2000m - 8:29
1500m -6:07
1000m - 3:55
500m - 1:48 -
Bench press 3x10 Workout
3sets of 10 reps
Log highest weight, place each rd weight in comments
185x3 - 8/11/12
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4.18 miles Workout
Long climb, felt good, it rained and I was wearing a white tshirt (got 4 car honks).
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