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-
Running Jackie Workout
Bench Press:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM155-185-215
Metcon: "Running Jackie"
-1000m run
-50 thrusters (45#)
-30 pull-ups -
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Fran's Bitchy Sister Workout
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WOD 120709 Workout
1) 4c3 box snatch (just above knee)
Rest 60sec135/135/140/140/140
* pelvis started hurting from bb2a) 3x5 snatch pull, rest 45sec
140/140/140
* grip. Need straps
2b) 3x5 heaving snatch balance
135/155/175(1)175(1)/175(3)
Rest 60sec -
Knees to Elbows/Hip Extensions/Handstand/Box Jumps Workout
Five Rounds for Time of:
15 Knees to Elbows
15 Hip Extensions
15 Meter Handstand walk
15 Box Jump, 24" BoxHip Extensions = Good Mornings
15 Meter Handstand walk = 30 second handstand against wall -
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Skinnin' N Grinnin' Workout
WOD: Skinnin’ N Grinnin’
10 Rounds For Time
2 Clean and Jerk (BW)
5 C2B Pull-Ups
10 C2G Push-Ups
15 Air Squats -
I Do Cross Fit, So Call Me Maybe? Workout
Strength: 5 - 5 - 5 back squats (60%, 65%, 70% of 1RM)
Back Squats: 95-95-105 (didn't realize i was suppose to start at 85)WOD:
3 rounds for time: (12:34)7 C2B Pullups
400 m run
7 C2B Pullups2 minute rest between each round
Post WOD:
3 sets of 25 situps. -
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