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-
10 RM Front Squats/"Jackie" Workout
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03.01.2013 Workout
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CrossFit Games Open Workout 11.2 Workout
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Make Your Nose Bleed! Workout
ESTABLISH TRAINING MAX FOR BACKSQUAT:
We will review technique and how to spot for backsquat. Make sure you write/log your 1RM. Remember also, if you don't feel comfortable going for a true 1RM, you can have calculate based off of 2 or 3RM.
*Please watch video clip from squat expert Dave Tate on the box squat. Note: we aren't box squatting but the technique cues are superb.Conditioning:
30-20-10
OHS (35% bodyweight) or backsquat as sub (35% 1RM)
Ring pushups or regular pushups
My Max: 1 rep 130lbs -
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CrossFit Total Workout
Back Squat 1rm <--120 :(
Shoulder Press 1rm <--60 ;)
Deadlift 1rm <--170 :)
The total weight of each 1rm is your CrossFit Total
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Tommy Mac Workout
"Tommy Mac"
12 Burpees
12 Thruster (all with 115/75)
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHStime - 28:08
Sergeant Thomas R. MacPherson
Killed in action on October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.