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-
Run, T2B, OHS, BJ, Ring Pushup, SDHP, bar Burpee Workout
Run 400m
30 Toes 2 bar
20 Overhead squats 135/95<--55#
30 Box jumps 24/20
Run 200m with plate 45/25
30 Ring push ups <--knees
20 Sumo deadlift high pull 135/95<--55#
30 Over the bar burpees
Run 400m
WOW!!! broke OHS up into 5's, Ring pushups were very tough & burpees took forever! Jack Attack killed this WOD! -
DL, AbMat Workout
5 Rounds
5 Deadlifts 275/190<--135
25 Abmats
Should have gone a bit heavier on DL..maybe 145? Was able to do 2 sets unbroken. Piddled afterwards & did 1rep max up to 155, but did not make 165. Ran w/Pam for 1000m since it was a short WOD.
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Cleans and "Tabata Something Else" Workout
Clean complex:
Power clean > hang power clean > high hang clean
95x2, 125x2, 145x2, 165x4"Tabata Something Else"
Situps - 9
Squats - 12
Pull Ups - 4
Push Ups - 6 -
07.16.2013 Workout
7RFT
8 Hang Clean (115/95)
8 Push Press80#. Need to work on shoulder strength. 14:11
Last WOD time (12.11.2012): Only 5 rounds @ 70#. 15:54Not sore at all from deadlifts yesterday. Was tired though.
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Day 31 Workout
Deadlifts – 5 x 3 (155 #)
then,
CrossFit Games Open workout 13.2 (from last year)
AMRAP 10 minutes of:
5 shoulder to overhead (115 #)
10 DL (115 #)
15 box jumps (24) -
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7/15/13 a.m. Workout
A. Push press 3, 3, 2, 2, 1, 1; rest 3 min
SCORE: 205, 205, 215, 215, 225, 225
B. Bench press @42x1, 3-5x5; rest 90 seconds
SCORE: 245 5x, 245 5x, 245 4x, 245 3x, 245 3x
C1. Bent over single arm DB rows 3-5x4; rest 1 min
SCORE: 105#
C2. Ring dips; 24 for time x4; rest 2 min
SCORE: N/A