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-
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Overcome Workout
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CF JKL masters, strength Strength
In 10 minutes build challenging:
Power snatch + low hang squat snatch
then
In 10 minutes build challenging:
Squat snatch + overhead squat -
Assault Workout
Pre-WOD
3x5
Power Squat
Snatch Balance
O/H Squat
Push Up
Dislocations (PVC)OTMEM for 10 Minutes
1 Snatch + 2 O/H Squats (65#)WOD:
2 RFT
50 II Unders
25 KB Swings (53/35#)
50 Air SquatBlah! Felt I did good with WOD, and forgot to check my time. Yelled out "time", it's on the board :) Legs tweaked for sure.
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Fighter Workout
Pre-WOD:
-1RM Power Clean (#165)For TIme:
-50 Hang Power Clean (95/65)
-40 Box Jump (24"/20")
-30 Burpee
-20 Sumo Dead Lift High Pull (95/65)
-10 Wall Climb -
Crescendo Workout
Pre-WOD:
Find 1RM Back Squat (175#)WOD:
6 Minute Ladder
1 Thruster 135/95
1 Bar Muscle Up (Pull Up/ Ring Dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...Post WOD:
15/10/5 Weighted Sit Up/Non-Weighted Sit UpLong road from recovery. 175# is the most weight loaded on a bar for squats in decades. Used 115# for WOD which was heavy for me. Completed 4 rounds + 5 Thrusters + 4 Pullups.
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1/2 Jake Workout
5x2 heavy push press + 1 split jerk
(95#,115#,125#,135#,145# - failed on 2nd attempt)PR for Push Press at 145#. Keep moving up!
Jake
10min AMRAP (normal Jake is 20min)
10 push press (115/75#)
10 KB swing (53/35#)
10 box jumps (24/20")- 4 rounds + 10 Push Press + 10 KB Swings + 4 Box Jumps. Should have RX'd for lower rounds. Used 95# and 40# KB, 24" Box.
Post WOD
1 mile with 6:30am class group ... with our fearless leader Melissa. -
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"Little" Nate Workout
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Helen Workout
Pre WOD
Bench press 5 X 4 all sets @ 70-75% (185#)Helen
3 RFT
400m run
21 KB swings (53/35#)
12 pull-ups- 40# KB