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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''The Girls Before Christmas'' Workout
*Perform the 3 girls with exactly 3 min rest between WODs
''Diane''
For Time:
21/15/9 reps of:
-DeadLift (225/155lb)
-HSPU
*Time cap 10 min''Helen''
3 Rounds of:
-Run 400m
-21 KB Swings (1,5/1 pood)
-12 Pullups
*Time cap 15 min''Annie''
For Time:
50/40/30/20/10 Reps of:
-Double Unders
-Situps -
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G W Weighted ring dips, ring row, kb lunge, death by burpee over the bar Workout
Strength:
4 rounds
5 weighted Ring dips (hice 0-16-16-16)
8 ring row
12 kb lunges en el sitio con 2x16kg
WOD:
Death by burpees over the bar
1min work, 10 second transition
1er min. 3 burpees over the bar from 0:00 to 1:00
2nd min. 6 from 1:10 to 2:10
3er min. 9 from 2:20 to 3:20
...
9 min. 27
10 min. AMRAP
(hice hasta el minuto 7 16 reps, esto es 79 burpees over the bar, hay que mejorar los burpees!!!) -
Power Clean battery test Workout
A. skill/mobility
3 sets:
50 DU
Hip opener complex
3 UB MU
-done. MU felt great.B. Build to a heavy power clean.
-225,245,265. caught a bit low, belt felt good overall.C. 30 Power Clean for time 225/155#
-7:15 (i believe) erased timer by accident. middle ten reps were the slowest, but consistent pace overall.D.185# Front Squat - 2x3.3.3.3.3; rest :10s between reps of 3; rest 3:30 between sets
-2:08 for 1st 15
-2:12 for 2nd 15. form wasn't perfect. need to work on foot placement and depth.E. Clean Pulls 3x3
-275# across. good weight. really had to work to keep back angle tight on first pull and not turn into deadlift. -
TUESDAY 010227 Workout
We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-upsRow 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climbJump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 repsRun 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleansBox Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups -
Track (Hurdle Drills, Pole Vault Sprinting Drills) Workout
Track & Field
6 Laps of the Infield (4 Slow, 2 Medium) + Dyanmic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x30m 5kg Sled Resisted Pole Vault Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
5xRunning over 8 Hurdles (very low) + 10m Run
Gymnastics (Glide Kips, 3x5 Pull-Overs, Handstands)
5 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown) -
1/19/14 Heavy Jackie Workout
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1/16/14 Competitive Class Workout
1)Alternating sets- 70-75% 1RM
Back Squat, 7x5 across
Bench Press, 6x5 *3 regular grip, 3 close grip2)With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
This is a 12 minute workout, 3 minutes at each movement.Back Squat 105x5, 105x5, 105x5, 105x5, 105x5
Bench Press 55x5, 55x5, 60x5, 55x5, 55x5, 55x5 (3 regular grip, next 3 close grip)KB - 18, 18, 18
HRPU - 14, 11, 11
Squat - 22, 21, 22
Row - 167, 163, 174 (i wrote down meters, not calories) -
OPT Workout