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-
Multi - Hit Workout
For time
30x Back squat 135lb
20x Burpees
Row 1000m
20x Clean & jerk 135lb
Run 1200m
20x Burpees
30x Box jumps -
Walk of DC with Mo and Tia Workout
We stayed with the boys for about 6 hours have no idea how far we walked! Next, we went sight seeing. We wanted to find a restaurant and our mission was to get back to the hotel, but we went probably two miles in the wrong direction. We accumulated that we probably walked about 10 miles. Nothing like the boys though! I'm so proud of them!
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Workout 15.2 Workout
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (43 / 29kg.)
10 chest-to-bar pull-upsFrom 3:00-6:00
2 rounds of:
12 overhead squats ( 43 / 29kg.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (43 / 29kg.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
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Run / Power Clean Workout
3 Rds - 21-15-9 of:
400m run
Power Cleans 135#For time.
Good one - both palms have rips, so it was a bit painful, but I liked it.
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back squat & rope climb Workout
For time:
75 pound Back squat,40 reps
13 foot Rope climb, 5 ascents
75 pound Back squat, 25 reps
13 foot Rope climb, 4 ascents
75 pound Back squat, 20 reps
13 foot Rope climb, 3 ascents
75 pound Back squat, 15 reps
13 foot Rope climb, 3 ascents
75 pound Back squat, 10 reps
13 foot Rope climb, 3 ascent -
"Desforges" Workout
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbowsscaled to "pack" member by brand x
185 DL
95 C&J
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CFW - 28Jan12 - Team wod! Workout
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CFW - 30Jan12 - Lis D's baby WOD Workout
Today is Lis. D’s last day before she has her baby girl. We are so proud of her!!!!!
WOD:
3 Rnds
Max Rep Low Bar Back Squat @ 50% of your 1 RM. - couldn't remember my 1RM low bar back squat so I did 105# for the max rep. . .Rest 2 min
Followed by:
9 Rounds of:
9 Ring Row
9 ABMAT
9 Squat
9 Lunges
You must hold a 20/14lb Med Ball for the entire WOD. Where you hold it is up to you.This one was more deceiving than it looked!! FULLY INVERTED RING ROWS SUCK!