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-
Row, DU, T2B, S.Ring Rows Workout
Buy In- 1000m Row
Then,
30 Double unders
15 Toes 2 Bar (MOD K2E)
10 Supine ring rows
3 Rounds
Time to stop screwing around and get toes to bar down :) At this point I can only get 1 or 2 and can't string them together at all. Incorporate them as a part of every warm up. Try to do 10 each day for the first week.
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Hello Shoulders Workout
Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk - 95#WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips) pull ups and attempted MUs
12 Push Jerk (115/75) -
Pullups, Ring Dips, 400 Run Workout
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Burpee Jubilee Workout
Pre-Wod:
Work up to heavy 1 rep Power CleanWOD:
10-9-8-7-6-5-4-3-2-1
Body Weight Deadlift
Bar Facing Burpees -
Week 8 Day 6 Workout
Clean Practice:
got up to 225 attempt. almost had it but wasn't explosive enough
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21-15-9, 21-15-9, 21-15-9 Workout
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Double WOD / Mass Overhead Workout
http://crossfitsouthie.com/haymakers-for-hope
Skill
Gymnatic wod
Every minute on the minute
2 deadhang pull-ups <== Used a tiny red band (half-width)
3 strict toes to bar/hanging straight leg raises <== Leg raises
4 Plank ups each armWOD
Every minute on the minute for 10 mins without dropping the bar <== Missed 1 round
1 strict press (115,80) <== First 2 rounds with 95
3 Push-presses
5 Push-jerksif the bar is dropped between movements the penalty is a burpee lateral jump before picking the bar back up
Level 2 (95,65)
Level 1 (65,35) 1,2,3
ADV- (L pull-ups) (135/95)