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-
fran Workout
WOD:
Find your CrossFit Total
1 rep max
Back Squat/Shoulder Press/Deadlift
and then
Fran
21/15/9
thrusters
pull ups -
Back Squat Workout
Back Squats
5-5-5 Across @125#
Last set - 8 reps @135#8 Min AMRAP
10 push ups
15 pull ups
20 KB swings @20KGTotal: 2 rounds + 10 push ups and 15 pull ups
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NF WOD 4 Januari 2012 Workout
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10’EMOM Workout
10-20’EMOM, Go by feeling
Alternating between 1’ rounds A/B
A) 5x Pull up + 10x Push up
B) 5x Knees to elbow + 20x Split jumpsTraining start after round 10.
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Double Unders and Curtis P Workout
5 x 3 press @ 105
then…
2 minutes:
20 double-unders
max Curtis P’s 95lbs (90% 5x3)
1 minute rest3 rounds
Score is total number of Curtis P.
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HSPU, Wall Balls and Box Jumps Workout
AMRAP 12:
4 handstand push-ups
8 wall balls (20/15)
12 box jumps (24/20) -
KB Swings, KB Snatch and Goblet Squats Workout
5 x 3 snatch @ 135
then…
10 KB swings (1.5/1.0)
10 KB snatches (alternating arms)
8 KB goblet squats4 rounds