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-
Human Flag practice Workout
Choose a progression to practice for 10-15 minutes from here http://gymnasticswod.com/content/thu-0529
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Snatch & Run Workout
Warm Up
200 meter run
10 KB swings
10 Push Ups
20 Walking LungesWOD - 12 minute Partner AMRAP
5 Deadlift 65/95
200 foot sprint
5 Snatch 65/95
200 foot spring
5 Push Press 65/95
1 partner does 5 deadlifts then does 200 foot sprint, then tags partner
partner does 5 snatch then does 200 foot sprint...partners continue to change during the entire 12 min AMRAP....200 foot sprint counts as 1 rep -
CrossFit Games Open 14.5 Workout
For time:
21-18-15-12-9-6-3 reps of:-Thrusters, 95 / 65 lb.
-Bar Facing Burpees -
10 MIN AMRAP 3 Hang snatch 45/30 6 OHS 45/30 kg 9 Box jump Workout
10 MIN AMRAP
3 Hang snatch 45/30
6 OHS 45/30 kg
9 Box jump -
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Back squat 1×8 @ 65% of 1RM 1×6 @ 75 1×4 @ 85 1×4 @ 90 Strength
Back squat
1×8 @ 65% of 1RM
1×6 @ 75
1×4 @ 85
1×4 @ 90 -
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10 bar muscle-ups for time w/ burpees on the min Workout
For time:
10 bar muscle-ups
every minute on the minute 5 burpees (including the 1st minute) -
'Chipper' Holiday Monday (ladder) Workout
W need pair of 15-20lbs DB
M need pair of 20-30lbs DBA little bit of a lot!:
5 burpee box jumps
10 hanging knee/leg raises
15 chopper squats
20 side plank rotations
25 DB thrusters
30 DB snatches (15/side)
35 TRX crunches
40 step ups (20/leg)
45 TRX lying leg raise
50 plank marches
55 jumping jacks
60 double unders (240 singles)
Park run
Go back down the ladder!
30 minute time cap -
CF East Turku WOD 28.8.2013 Workout
Complete in as few rounds as possible. Continue through sequence until 100 back squats completed.
1 min max effort back squat
10 pull-ups
10 push-ups