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

Ring Dips, Box Jumps, OH Walking Lunges Workout

5-5-3-3-1-1 Push press (30-50-60-70-80-85) PR

Then,

15min AMRAP

8 Ring dips (MOD: dips with purple band)

10 Box jumps 24/20

12 Overhead walking lungs 95/65 (MOD: 45#)

10# pr on push press! 45# was plenty heavy for the oh walking lunges, esp. on the left knee, I wasn't very stable toward the end.

5 + 25
6 rounds or more of the couplet: Dumbell Bench press (6-8 reps), Single leg lunges (with rear leg raised behind on bench) holding dumbells at sides Strength

Do 6 plus rounds of the following couplet. Minimize rest and go for heavier weights overall.
Dumbell Bench press (6-10 reps each set) going really deep for max ROM and no bouncing, control the weight

Single leg lunges (with rear leg raised on bench behind) deep, holding dumbells at your sides
11/11/14 Workout

50 double unders
40 burpees
30 wall balls 20#
20 OHS 95#
10 pull ups
800 meter run
10 pull ups
20 OHS 95#
30 wall balls 20#
40 burpees
50 double unders
Barbell Should Press Workout

Shoulder Press 5x5

1 set at #95
1 set at #105
3 sets at #110
Day 4 - 12 Days of Crossfitmas Challenge Workout

Attempted Max bench pressat #80 unbroken, 10 reps. Needed 22 to get 1 point: .5 point
Tabata situps: needed 88 to get 1 point, got 81: .5 point. Used two yoga mats this time and it helped alot.
Win Workout

Pre-WOD
11 minute Clock
5 minutes-2 Power Snatch OTMEM (135#)
1 Minute Break
5 minutes- 1 Power Snatch OTMEM (145#)

WOD: 10 Minutes OTMEM
Alternate Minutes
15-KB Swings (53#)
200 meter run
BJ, KB Snatch, T2B Workout

-Buy In-
Strength: Deadlift

WOD
As Many Rounds as Possible in 12 Minutes:

10 Box Jumps (24/20)
8 Kettlebell Snatch – Left Arm 53/35
8 Kettlebell Snatch – Right Arm 53/35
10 Toes to Bar

-Cash Out-
800m Run

Buy-in: Had completed 5/3/1 for this week, Coles had me work on hang cleans so…..I did:
8 GHD raises then hang power cleans 5×1 @ 185#, 3×1 @ 205#.
WOD: 5rds+10BJ+8+8+5T2B RX’d
Cashout: 3:16
5 RFT Workout

5 Rounds For Time : 10:27

200m Row
7 Pull-ups
8 DB snatches #35

Post WOD:
Ab-work 25 Rounds Tabata
3x5 Unbroken ring-dips
Kiipeilypäivä Tampereen kiipeilykeskuksella Workout

Sali suljettu Mikko Salo Training campin vuoksi.

Jäsenille mahdollisuus kiipeilykokeilulle Tampereen kiipeilykeskuksella. Ilmoittautuminen allaolevan linkin kautta.

https://www.wodconnect.com/reebok-crossfit-33100/seminars/634
5 round of Couplet of: Front Squat x 10 & Weighted pullups x 6 Workout

Do 5 rounds of the following couplet
10 Front Squats (from the ground)
6 weighted pullups

Not For time, but move at a decent pace

Need a training program?

Ring Dips, Box Jumps, OH Walking Lunges Workout

6 rounds or more of the couplet: Dumbell Bench press (6-8 reps), Single leg lunges (with rear leg raised behind on bench) holding dumbells at sides Strength

11/11/14 Workout

Barbell Should Press Workout

Day 4 - 12 Days of Crossfitmas Challenge Workout

Win Workout

BJ, KB Snatch, T2B Workout

5 RFT Workout

Kiipeilypäivä Tampereen kiipeilykeskuksella Workout

5 round of Couplet of: Front Squat x 10 & Weighted pullups x 6 Workout