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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Fran Workout
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Crossfit.com WOD for 09/12/2011 Workout
Strength: Floor Press 5-5-5-5-5
Met-Con:
Four rounds for time of:
■Run 400 meters
■95 pound Thruster, 15 reps
■15 Pull-ups -
Integrated Fitness WOD Workout
Skill:
-Barbell Squat Jumps (7 reps)
1. Top to 150° hold 5 secs
2. 150° to 120° hold 5 secs
3. 120° to 90° hold 5 secsWOD
15 Ring Rows
15 Floor Press (50#DB)
2nd stop sign run -
Integrated Fitness WOD Workout
Skill:
- Good Morning (3x8) (65, 85, 115)
- Banded GM (3x12) GBWOD:
15 Jumping Slam Ball (20#MB)
20 Ab Mat sit-ups
5 C&P (135#)I screwed up reps and did 20 JBS, 15 AMSU, & 5 C&P
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Fran Workout
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