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

15 aug '12 Workout

Sprint 20 meters
Sprint 40 meters
Sprint 20 meters
25 American kettlebell swings (2 x 16kg and 5 x 12kg)
9 ring rows
climbing Workout

climbing for 1 hour.

5.6 & 5.7 level
speed bumps Workout

WOD: SPEED BUMPS
50 KB Swings (55#/35#)
200m Run
40 Wall Balls (20#/10#)

30 KB Swings
200m Run
20 Wall Balls

10 KB Wings
200m Run
5 Wall Balls
Anne Workout

For time do:
Double Unders
Situps
50/40/30/20/10
Open Gym - Deadlift Workout

Deadlift
Nancy Workout

5 Rounds
Run 400 Meters
15 OHS 95/65
7 rounds of: 3 KB around the head and back standing, then around and back in front lunge position, alt. legs for 3 sets, 8 Good Mornings with bar on back Workout

7 rounds of:
KB Around the head and back x 3 then in front lunge do same around and back for each leg forward x 3
Good Mornings with weighted bar on back for 8 reps
2.3.12 Workout

21-18-15-12-9
Hip Extensions
GHD Sit Ups
Ring Dips
Alone time... Workout

3.9 miles
Pace 8:36 mile per min
08.27.12 WOD Workout

For Time

15 Thrusters 135/95 <--65#

Run 200m

20 Thrusters 95/65 <--45#

Run 400m

30 Thrusters 65/45 <--30#

Run 800m

the 65# was tough, broke it into sets of 5, & glad i tried it.

Need a training program?

15 aug '12 Workout

climbing Workout

speed bumps Workout

Anne Workout

Open Gym - Deadlift Workout

Nancy Workout

7 rounds of: 3 KB around the head and back standing, then around and back in front lunge position, alt. legs for 3 sets, 8 Good Mornings with bar on back Workout

2.3.12 Workout

Alone time... Workout

08.27.12 WOD Workout