Just what the doctor Rx'd Workouts
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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-
SDHP x 10 + PP x 10 - rest and repeat 10 rounds Workout
I decided to do a couplet of SDHP x 10 then very quickly go into the PP x 10 reps.
I was initially going to only take 1 minute berak between rounds, but it was more like 90 seconds between rounds probably. I was not really timing it.
I started with:
65 lbs (1 round warm up)
85 lbs (1 round warm up)
95 lbs x 3 rounds
105 lbs x 3 rounds (I ended up breaking the SDHP into 7 or 8 then 3 or 2 for these rounds)
115 lbs x 1 round
95 lbs x 1 round VERY Quickly
I did all PP unbroken although I occasionally threw in a slight jerk or rebend rather than a pure PP. I only used the wrist wraps after the first set of PP of 105 lbs, so only the last 3 rounds. I was feeling it in my wrists a bit.
Good Workout. I had very little time and wanted to do some more barbell movements, but not enough time to do olympic movements really.
VERY LITTLE stretching post WOD... that's the way this week's workouts have really been. Probably one reason I've been more sore this week. -
And So Ends The Moderated CrossFit Phase ... Workout
Alan and I decided that today was the day we would begin 30 days of WODs with a 20 lb. weight vest. Hooray?
Warm Up:
6 minute EMOM
2 Dead Lifts 95 lb.
20 Double UndersMobility:
Work a weakness - Hip FlexorMetCon:
12x
10 Dead Lifts @ 135 lb.
10 Push UpsAdded 20 lb. Vest
Cash Out:
2 minutes
Max Reps of Stone to Shoulder
115 lb. stone**Had to stop for ~20 seconds as I tweaked my bad wrist.
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Travel Workout #8 Workout
Travel Workout #8
10 Rounds for time
-10 push-ups
-10 sit ups
-10 squatsAfter several days away from the gym and eating garbage I decided I needed to do SOMEthing to feel functional again! Looked at the hotel gym and couldn't bring myself to go in, lol. I'm such a snob!
Picked this one because the kids could do it with me outside the hotel. It was a beautiful day. We found a nice empty patch of lawn and had a blast.
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10-17-2012 Workout
CFG 2012 Masters Chipper WOD
10 DL
20 Pull ups
30 Box Jumps
40 KB Swings
50 DU
40 KB Swings
30 Box Jumps
20 Pull ups
10 DL
Deadlift Loads:
Men 45-49 - 275 pounds
Men 50-54 - 255 pounds
Men 55-59 - 245 pounds
Men 60+ - 225 pounds
Women 45-49 - 195 pounds
Women 50-54 - 175 pounds
Women 55-59 - 155 pounds
Women 60+ - 135 pounds
Box Heights:Men 45-54 - 24 inch
Men 55+ - 20 inch step up
Women 45-54 - 20 inch
Women 55+ - 20 inch step up
Kettlebell Loads:Men 45-54 - 53 pounds
Men 55+ - 44 pounds
Women 45-54 - 35 pounds
Women 55+ - 26 pounds
Time Cap: 17 Minutes -
CrossFIt HK WOD 10-18-12 Workout
BB Gymnastics
1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914. [65lbs]
*rest 2 minutes
2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914. [115lbs]Conditioning
“Nancy”
Compare to 120307
5 rounds for time of:
Run 400m
15 OHS 95/65# [55lbs] -
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Half Mile Workout
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WOD: 10/16 Workout
Strength: Back Squats @ 100% – rest 2 minutes.
2 – 2 – 2 – 1 – 1Notes: Percentage is based off of 3RM.
-then-
Every 90 seconds for 15 minutes (10 total rounds):
21 Double-Unders
7 Pullups
3 Ground to Overhead*Post loads. [Sub singles 1:1 if you cannot do double unders] Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round. We recommend 70% of your 1RM Clean & Jerk, but you can choose the load.
Red Band & either 65 or 75
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Weaver Workout