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-
swim 50 m x 10 Workout
50 m x 10 with two minute rest in between.
35:00
Turns out I don't know how to swim.
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Pull Ups, Push Ups, Abmats, Squats Workout
“Tabata Something Else”
Perform 20sec of work followed by 10sec rest for 8 rounds, of the following;
Pull ups (MOD: Green Band)
Push ups (MOD: Knees)
Abmats
Squats
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3x1600m Speedwork (6 mi total) Workout
6 miles total (1mi WU, 3x1600m repeats w/ 800m rest, 1mi CD)
Total time: 52:05
Avg Pace: 8:40
Calories: 8541mi WU: 9:36
1st 1600m: 7:20
800m: 4:45
2nd 1600m: 7:28
800m: 4:59
3rd 1600m: 7:22
1mi CD: 10:32 -
HEAVY MONDAYS 20120416 Workout
STRENGTH TRAINING
B.S. 3X5 (SET NEW 3RM)
F.O.D
3 ROUNDS FOR TIME OF:
12 WALL BALLS 2-fer-1
12 S.D.H.P. 70/50
3 Combos -
gslp 6/1 Workout
bench 137# 2x5 1x10
deadlift 190# 2x5 1x10warmup:
inchworm, hitler, knee pull, 1 leg bend over
burgener warmup
snatch drop
45# heaving snatch balance
bench warm up 45#, 85#
deadlift warm up 45#, 85#, 115#, 145# -
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Workout 12.3 Workout
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 115 pound Push press 115/75 (53)
9 Toes-to-barGetting back up there 3 months post op.
53 pounds for weight. Drop in at Crossfit South Brooklyn, NY