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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10-3-12 Metcon (DL, DU, HC, DU) Workout
5 Rnds: 5 Deadlifts (315lbs), 30 DUs, 5 Hang Cleans (185lbs), 30 DUs
Time: 19:23
Other: Muscle Up and OHS practice.
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DT & Annie Workout
"DT"
5rds
12 Deadlift
9 Hang Power Cleans
6 Push Jerk
(all weight 155#)Rest 3min...
"Annie"
50-40-30-20-10
Double Unders
Situps -
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Dead lift/GHD Workout
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4 Rounds Workout
Strength
Power Clean 5x3 (unknown weight)
Chin Ups 3xmaxWOD
4 Rounds
20 Double Unders (or 100 singles)
10 Chest to Bar pullups (w/ green band)
10 Deadlifts (70lbs + 15 bar = 85 lbs) -
CrossFit Games Team WOD Event 4 Workout
This Team WOD was completed with a 3-Man Team; Rx is to be completed with 4 people. We also incorporated a Pet Rock...we held a 70 lbs. DB. So one man was performing the exercise, one was resting, and the third man was holding the Pet Rock.
75 x Back Squats (95lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (95lbs)75 x Front Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)75 x Overhead Squats (45lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (45lbs)75 x Back Squats (135lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (135lbs)75 x Front Squats (85lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (85lbs)75 x Overhead Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs) -
Hopper Workout
Pre-Wod:
-5 X 2 Back Squats (340, 345, 350, 355, 360)
*new PR - 355 used to be 1RM.WOD:
15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
For Example:
Minute 1: 15 Burpees
Minute 2: 8 Roll Outs
Minute 3: 10 Thrusters
Minute 4: 12 Dead Lifts, 9 Hang Cleans, 6 Push Presses
Minute 5: 20 Sit Ups
Minute 6: 15 Burpees
Minute 7: 20 Sit Up, 20 Push Ups
Minute 8: Dead Lifts, 20 Push Ups
etc.
*failed halfway thru 12th min, got every rep thru 11 mins. Used 135#. -
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Griff Workout