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-
2.8.11 Workout
5x3 push press
For time, complete 5 rounds of
95# ground to overhead, 7 reps
burpees, 11 reps -
Gymnastic WOD by Coach Will Workout
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Fran Workout
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Baseline Workout
500m row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups... for time.
I used the blue (small) band on pull-ups.
Previous time: 7:20 with green (medium) band on pull-ups on day #1 of CrossFit just 2.5 short months ago. Wow.
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Bench and AMRAP fun Workout
5X5 Bench Press (worked up to 230 lbs)
WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups,
-6 HSPU, 6 Pull-up(add 3 reps for each additional round)
3 Minute Rest
5 Minutes, AMRAP:
-10 Toes-to-bar
-20 Double Unders
Bench: 135, 185, 205, 225, 230
HSPU/Pullup: 18 hspu, 12 pull ups
T2B/DU: .5 round (cramped up)