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

CFW - 25Feb12 - Team Wod! Workout

Team WOD:

1 member runs to the hill sprint and back then tags team member doing the AMRAP

20 min AMRAP
5 pull ups
10 push ups
15 ABMATS

I was partnered with Ed and had a great time!

We tied for the top male RX team at 17 rounds + 1 rep!
Olympic Lifting class Workout

2 hour session with Coach Mongo at CFW

Was entirely skill based for the snatch and ended up hitting a PR with my position 2 snatch at 155#!
Bench Press 1 RM Strength

Bench Press 1 RM
Single Leg Deficit weighted lunges (rear leg elevated) x 10, DB Bench Press 6-8, 5 strict pullups+5 Toes to Bar Workout

perform rounds of the following:
10 (5 each leg) single leg weighted deficit lunges with rear leg elevated
DB Bench press 6-8 reps
5 strict pullup + 5 Toes to Bar (strict)
onramp day8 Workout

10!
medball clean 40lb
ring dips
amsu
12.1 Workout

7 min AMRAP Burpees
Metcon Workout

9-6-3
Air Squat
Snatch
Pushup
for time
Run, Overhead Squat, Pull-ups Workout

Three rounds for time of:

Run 400 m
30 Overhead Squats, 45 lbs
21 Pull-ups

This was mentally challenging for me, one of the hardest WODS yet I've had trouble getting through. Made myself keep going.
2012OpenWOD1 Workout

7 minute AMRAP of burpees
5/3/1 Press Cycle 4 - week 1 Workout
110 - 5
130 - 5
145 - 5

3 x 5 pullups
- Pullups are feeling much easier due to the weight loss.
- just stuck to my 5 reps due to yesterday's burpees

Need a training program?

CFW - 25Feb12 - Team Wod! Workout

Olympic Lifting class Workout

Bench Press 1 RM Strength

Single Leg Deficit weighted lunges (rear leg elevated) x 10, DB Bench Press 6-8, 5 strict pullups+5 Toes to Bar Workout

onramp day8 Workout

12.1 Workout

Metcon Workout

Run, Overhead Squat, Pull-ups Workout

2012OpenWOD1 Workout

5/3/1 Press Cycle 4 - week 1 Workout