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

Overhead Barbell lunges and burpees Workout

5 rounds for time
20m lunges with barbell 20kg
21 burpees
PushPress with 250m Run Punishment Workout

5-5-5-5-5 deadlift

then…

50 push press @ 115
each time you put the bar down, run 250m
Fran Workout

There is no description for this WOD as it is stat.

Result: 00:04:34
Dumbell row Strength

4 x 6 tempo (3s lowering)
12 min AMRAP Workout

400m row
100 du's
12 power cleans @ 85kg
04/20/2011 CFSC WOD: Annie Workout

Shoulder Press 3-3-3 (135lbs)
Push Jerk 5-5-5-5-5 (155lbs)

Then,

“Annie”

50-40-30-20-10
Double Unders
Abmat Sit Ups

I started with double unders but after much struggling through 25, I switched to singles.
April 20th Workout

15min. AMRAP
5 Deadhang Pull Ups (completed 7 rounds)
10 ‘T’ Push Ups (completed 7 rounds)
15 Donkey Kicks (completed 6 rounds + 2)

Score 197
4-19-11 WOD - 5 rounds 250m Row, Box Jumps, Abmats, Wallballs Workout

5 Rounds
250m Row
10 Box Jumps
10 Abmats
10 Wall Balls

Worked out with one of our newest members today! Great job Andre!
Annie Workout

Shoulder Press 3-3-3 my failure was 75x2

Push Jerk 5-5-5 my failure was 115x4

Then,

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit Ups
Annie Workout

Shoulder Press 3-3-3
65lb max, PR (10lb increase)

Push Jerk 5-5-5
75lb max, PR

Then,

“Annie”

50-40-30-20-10

Double Unders (triple singles)

Abmat Sit Ups

12:36 (?)

Need a training program?

Overhead Barbell lunges and burpees Workout

PushPress with 250m Run Punishment Workout

Fran Workout

Dumbell row Strength

12 min AMRAP Workout

04/20/2011 CFSC WOD: Annie Workout

April 20th Workout

4-19-11 WOD - 5 rounds 250m Row, Box Jumps, Abmats, Wallballs Workout

Annie Workout

Annie Workout