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-
20 minute ladder of: 1 MU, 10 burpees, 1 HSPU, 2 MU, 10 Burpees, 2 HSPU, 3 MU, 10 Burpees, 3 HSPU, etc Workout
20 Minute AMRAP ladder of:
1 MU
10 Burpees
1 HSPU
2 MU
10 Burpees
2 HSPU
etc.I completed 8 rounds + 5 MUs to give me 41 MU, 80 Burpees, 36 HSPU in the 20 minutes. (77 reps)
I then took about 1 minute and then completed the 9th round to give me 45 MU, 90 Burpees, 45 HSPU in another about 2:30. (90 reps) -
Karen + 300 DU Workout
Karen: 150 wallball, using 20 lb med ball to a target 10'
I started doing sets of 15 for the first 6 sets. They felt really good and initially I was holding back to keep up the rounds of 15. I then did 2 sets of 10, and then 11, 11, 8 to finish up.
I waited about 5 minutes and then did 300 DUs. I wasn't sure going into it if I was going to do 500 but decided on 300 as I was getting tight and didn't want this to be a killer WOD really.
I couldn't resist to do a workout outsidelast time I did this was 10/16/12 - Karen in 9:42 and then 300 DUS in about 5:56 but I also did that one in the early morning.
I did that one as 15 sets of 10 reps. -
031114 Workout
Met-con
8 min AMRAP
5 pulls ups (blue)
10 wall balls @ 12
6 + 118 min AMRAP
10 T2B - knees to chest
20 double unders - 60 singles
6 + 5 -
Run Workout
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3-11-14 Wendler (BP, HC, DL) & DUBs Workout
Wendler:
Bench Press: 2x185, 2x205, 5x220, 3x245, 1x265
Hang Cleans: 5x185, 3x210, 1x230
Deadlift: 5x365, 3x420, 1x455 (MISSED!!!), finished w a 10x365lbs setDouble Unders: 9 x 30reps = 270reps
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40 day program - day 6 Workout
2x5
A. Front Squat: 154, 176 - 2nd set tough but very doable
B. Press: 125,125
C. Deadlift: 315,315D. EMOM 12 min
even: 2 muscle-ups
odd: 10 WB 30#
-muscle-ups got difficult. -
3.11.14 CF Workout
A) Front Squats NEW PR 100 LBS!!!!!!
5-5-3-3-3-2-1-1
*Starting @ 65%B) 2 Rounds
10 Box Jumps 24
15 Deadlifts 135 except for last 5 at 125Rest 5 Minutes
C) 2 Rounds
12 Cal Row
24 Lunges 45/25Cash out:50CTB pull ups
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3.10.14 Abs and Legs Workout
Abs:
15x3
Crunches- 10 lb plate
Flat V-ups
Reverse Crunches
V-ups (L) V- ups (R)
Bridges
Plank: 60 sec
Russian Twists w/ 10 lb plate 40Butt & Thighs
30 Straight Kickbacks LR
10 L Pulses LR
30 Outter Kick Ups
30 Inner Kick ups
30 Large Circles -
3.8.14 CrossFit Eval Workout
WOD 1
Clean Ladder
35-55-65-75-85 <--- maxWOD 2
AMRAP 6
8 Front Squats 55lbs
6 Push Presses 55lbs
4 Burpees over Bar
4 Rounds, 8 Front Squats, 3 Push Presses -
3.6.14 CF Workout
Work Up to 1 rep max deadlift 180lbs!!!!
Cindy AMRAP 15
5 Ring Rows
10 Push Ups
15 Air Squats
12 rounds