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-
OPEX 04/07/2014 Workout
http://opexfit.com/july-4-2014/
A. emom – snatch balance 2-3 moderate weight perfect form – 6mins
B. OHS @31X1; 3×3; rest 3mins
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3 rounds for time:
15 Dead Lift – 185/135#
15 Ring Dips
20 Box Jumps – 24/20″Notes:
– no riding the weight down for snatch balance
– focus on tempo for OHS
– compare to Wed April 16th 2014 (https://www.wodconnect.com/workouts/opex-16-04-2014) and sat Feb 19th 2011 -
Beach Cardio 280615 Workout
AMRAP 30min
300m Run (=30 reps)
20 Split Jumps
20 Knee Hugs
300m Run
20m Burpee Jumping Squats
20 Push Ups
10 Burpees1 Round = 150 Reps
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CORE WORKOUT 19082016 Workout
From 0 to 20 min max reps of:
- 50 Flutter kicks.
- 50 Leg Flex-extensions.
- 50 Russian twists.
- 50 Back extensions.
- 50 sec Plank hold.
- 50 Cross crunches.
- 50 Circles with ball (6/4 kgs).
- 50 knees to elbows/chest.From 20 to 25 min max reps of:
- Sit ups with medball (9/6 kgs). -
Ulkoliikuntaa Workout
Jumppaillaan ulkona kelistä riippumatta. Nähdään salin edessä, muista täytellä vesipullo jo himassa!
Sali suljettu Level 1 -koulutuksen vuoksi.
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Competition Workout
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 repsSame as last week…just want to see that everyone is improving and able to follow the progression.
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Painonnostotunti: 10 x Weighted Squat Jumps x2 Workout
Work in pairs or small groups.
Focus on technique and speed. Use weighted vest.
Start in a seated position and quickly transfer to a high jump.
Short recovery in between jumps. -
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CFMEDA 27.12.14 Workout
For Time in Team of Two:
70 Hang Power Clean 50/35
20 Burpee
60 KBS 24/16
20 Burpee
50 STO 50/35
20 Burpee
40 WBS 9/6
20 Burpee
30 SDLHP 50/35
20 Burpee
20 CTB Pull-up
10 Burpee
5 Rope Climb 4,5
10 Burpee
20 CTB Pull-up
20 Burpee
30 SDLHP
20 Burpee
40 WBS
20 Burpee
50 STO
20 Burpee
60 KBS
20 Burpee
70 Hang Power Clean
40min Time Cap -
1_12_2015 Workout
Nowy Rok trzeba powitać z przytupem:
http://crossfitiota.com/bench-marks/hero-wods/
Do wyboru wybrany przez Was HERO WOD
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Strict C2B pull-ups and ring dips Workout
5 rounds:
- 1min: max reps unbroken strict c2b pull-ups
- 1 min: max reps unbroken strict ring dips
- 1 min rest