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

Swim Workout

5 x 100 yards
Run Workout

14 miles.
East Race and back.
08/10/2013 Workout

Partner WOD w/Tom

20min AMRAP
200m run
Max effort Curtis P's (115/75#)

Alternate runners

89
Extra Credit 26-11-2017 Workout

Accumulate:
100 Banded Pushdowns
100 Banded Pull-aparts
100 Banded Leg Curls
Tuesday 9th July Workout

0-15 mins T2B drills

18-26 mins 8 min Emom
10 press ups then ME T2B
Every round

28-34 mins 6 min Amrap
30 DUs
20 wall ball
10 burpees

36-40 mins tabata core or mobility
8-9-13 Metcon (KB,WB, PU, PP, T2B..Row) Workout

Metcon:

5 KB Snatches (53lbs), 10 WBs (30lbs), 15 Pullups, 20 Push Press (115lbs), 25 T2B, 20 PP, 15 PU, 10 WB, 5 KB Snatch... 3min rest...1000m row for time

Time: 9:54 + 3:00 + 3:58 = 16:52
Annie Workout

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Had to do singles... 100-80-60-40 and 20...
Ramp Up Class Workout

First Ramp Up Class
Front squat Strength

4 x 8
1/2 Cindy - Intro Class Workout

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

First INTRO workout... we did HALF Cindy for 10 minutes...

Need a training program?

Swim Workout

Run Workout

08/10/2013 Workout

Extra Credit 26-11-2017 Workout

Tuesday 9th July Workout

8-9-13 Metcon (KB,WB, PU, PP, T2B..Row) Workout

Annie Workout

Ramp Up Class Workout

Front squat Strength

1/2 Cindy - Intro Class Workout