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-
800 intervals Workout
Three rounds for time of:
Run 800 meters
Rest 2 minutesTimes:
1: 3:43.6
2: 3:36.1
3: 3:37.0 -
Holleyman Workout
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 repModified:
15 rounds for time of:5 Wall ball shots, 20 pound ball
3 push-ups
65 pound Power clean, 1 rep -
Crossfit total Workout
“CrossFit Total”
Back squat, 1 rep 115
Shoulder Press, 1 rep 45
Deadlift, 1 rep 135Crossfit total: 295
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Labor Day Chipper Workout
September 2, 2012 Dr. Brian
From time;
25 walking lunge
20 pull up
50 box jump 20”
20 Double under
25 ring dip
30 kbs 2/1.5p
20 hang clean (yes this means squat) 95/65
25 back ext
30 wall ball
3 rope ascent Modded
Almost did RX but had to mod rope climbs. I hate long chippers. Time is approximate.
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pullup/burpee/high-pull Workout
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
85 pound Sumo-deadlift high-pull, 15 reps~16:00
This was surprisingly difficult. I did the first round unbroken, but the high-pulls wrecked me for the subsequent pullup rounds. The wheels came off in round three.
I just watched the video online. Some old fat lady did this faster than I did.
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9.4.12 WOD Workout
Skill: Clean technique – 15mins
Then,
2 Power cleans(as heavy as possible)
10 Double unders
Every minute, on the minute for 15 minutes
Afterbash: As group, soft tissue work- Shoulder rehab/pre-hab.
Clean technique is really improving.
185, maybe could have gone to 205, but it got dicey there at the end. Crushed the DU though, really pleased that the white rope is working very well for me now.
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09.04.12 WOD Workout
Skill: Clean technique – 15mins <--power clean 85#, then front squatted it 2wce. :)
Then,
2 Power cleans(as heavy as possible) <--75#. Happy w/this b/c I squatted every time.
10 Double undersEvery minute, on the minute for 15 minutes
When I get tired, i need to remember to lead w/my elbows, & not round my back.
Afterbash: As group, soft tissue work- Shoulder rehab/pre-hab.
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08.29.12 WOD Workout
4 Rounds
50 Double unders
20 Wallballs
10 Hand release push ups
5 Muscle ups Modded to 10/10 PU/Dips
Time is approximate.
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Diane - Session #2 - Snatch Workout