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

Wobble Workout

Strength
5x2 back squats (345, 355, 365, 375, 385)

WOD
10 RFT, 20 minute cap
10 backsquats (from the floor) (135/95#)
10 pushups
1-23-2013 Workout

3 Rounds

10 Deadlift #225/155
20 Box Jumps 24"/20"
30 DU
20 Min AMRAP Workout

AMRAP
20 Ball Slams (15)
15 sit-ups
10 Hand Release Push-ups (knees)
200m Run

Warmup:
Toes to Bar (knee raise)
Double Unders (0)
1-23-2013 Workout

3 Rounds

10 Deadlift #245
20 Box Jumps 30"
30 DU
thurs 1/24 Workout

strength:
deadlift 4 x 5 @ 75% 1 rep max

wod:
9 15 21
overhead squat 75# 45#
burpee
double under

*sub - tuck jumps for the doubleunders

optional:
1. 100 sit ups
2. mobility
3 skill work
Heavy Doubles Front Squat Workout

1@315#
3@275#
AMRAP 9 Minutes Burpees and KBS Workout

AMRAP 9 Minutes
3 Burpees
12 KB Swings 55 #

8 Rounds.
CFSBK drop in WOD Workout

5 Rounds each, alternating with partner:
12 Toes to Bar
10 Box jumps
row/jump/wall ball/burpee/t2b Workout

This workout is on a 15-minute running clock.

For max reps:

5 minutes rowing (1 calorie = 1 rep)

4 minutes box jumps (20/24)

3 minutes wall ball (20)

2 minutes burpees

1 minute toes-to-bar

Buyout:
2min L sit, 15 ab mat situps during every break.
1-23-2013 Workout

3 Rounds

10 Deadlift #245
20 Box Jumps 30"
30 DU

Need a training program?

Wobble Workout

1-23-2013 Workout

20 Min AMRAP Workout

1-23-2013 Workout

thurs 1/24 Workout

Heavy Doubles Front Squat Workout

AMRAP 9 Minutes Burpees and KBS Workout

CFSBK drop in WOD Workout

row/jump/wall ball/burpee/t2b Workout

1-23-2013 Workout