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-
Tabata Potato Workout
Tabata intervals for reps of:
Hot potato squats 18-14-11-11-10-12-13-11 = 100
Chair dips 18-10-10-9-9-10-10-9 = 85
Medicine ball cleans 7-8-7-7-6-6-8-7 = 56
Kettlebell swings 9-8-8-7-7-6-5-9 = 59 -
Oly Lifting + 5x100m Tempo Runs Workout
Skill
Snatch - 85kg, 88kg Failx2
C&J - 80kgStrength
3-3-3-1 Back Squats
(110kg - 120kg - 130kg - 140kg)
3x5 Strict Weighted Wide-Grip Pullups (25kg)Midline
3x8 Back Extensions (20kg)
Tabata Hollow Rocks (Six Intervals)Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Tempo Runs - 5x100m (45" rest)
(14s - 15s - 15s - 15s - 16s)
3 minute Run + Static Stretching (Cooldown) -
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Wednesday 5/10 Workout
5 rounds for time of:
5 Knees to elbows
10 Thrusters, 15 lb
15 Kettlebell swings, 15 lbs
20 Jump rope -
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CrossFit North Little Rock WOD 07092013 Workout
Strength:
Deadlift 5RM
- 30
Strict Pull Ups 3 X Max Reps
- BB 5, 5, 6WOD:
Tabatas
Pushups
-59
1:00 rest
Kettlebell Swings
-50
1:00 Rest
Burpees
-20 -
AMRAP 20' Workout
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