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-
CrossFit Total Workout
1rm Back Squat (125#) PR by 10#
1rm Shoulder Press (65#) PR by 5#
1rm Deadlift (145#) Same
335# (PR by 15#)
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10x10 Workout
Pre-WOD - Find 3RM Bench Press
WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
100m run
10 push ups
100m run
30 second rest between rounds. -
Back on track Workout
3 pull ups
10 squats (50 kg)
70 push ups
100 move kb back and forth to each side of the body (16 kg)
15 one arm kb press (12 kg)First time at the gym for over three months. It´s going to hurt tomorrow! The pull ups was a disappointment.. I´ve lost a lot of strenght during those three months in Africa.
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10x10 Workout
Pre-WOD - Find 3RM Bench Press 165#
WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
100m run
10 push ups
100m run
30 second rest between rounds. -
Wednesday 7 MINUTE AMRAP Workout
Hang Power Clean 2rm 70% -- #165
Hang Power Clean 3rm 75% -- #175Wod:
3 MUSCLE UP PROGRESSION
9 BURPEES
18 WALL BALLS- I had poor conditioning and my shoulders were super sore. My goal was two rounds. I did two round 3 muscle up progressions and 4 burpees.
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10x10 Workout
Pre-WOD - Find 3RM Bench Press
WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
100m run
10 push ups
100m run
30 second rest between rounds. -
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Wednesday 120606 Workout
FOR TIME:
50 Back sq 135 lbs/95 lbs
40 Pull-ups
30 Shoulder-2-overhead 135 lbs/95 lbs
50 Front Sq 85 lbs/60 lbs
40 Pull-ups
30 Should-2-OH 85 lbs/60 lbs
50 OHS 65 lbs/45 lbs
40 Pull-ups
30 Should-2-OH 65 lbs/45 lbs