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-
"The Seven" Workout
7 Rounds for time:
7 Handstand Push-ups
7 Thrusters (40kg)
7 Knees-to-elbows
7 Deadlifts (80kg)
7 Burpees
7 Kettlebell Swings (24kg)
7 Pull-ups -
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CFW 20Dec11 Workout
100 Double Unders
20 Handstand Push-ups
25 Power Cleans @95#
30 Toes to Bar
35 Burpee
40 Pull-up
100 Double UndersI did this AFTER doing CrossFit totals.... boy was that a bunch of work today! Gotta prep for the holidays :)
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Strength & Finisher Workout
Ring pull ups (Max reps) - 8, 6, 5, 4, 5
Handstand push up (Max reps) - 8, 8, 6, 4, 6
5 RoundsFinisher
Burpee x10
Sit ups x10
3 Rounds for time - 2:44 -
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Power Cleans, Pull ups Workout
10 power cleans 95#
20 chest to bar pull ups
8 power cleans 125#
16 strict pull ups
6 power cleans 145#
12 strict pull ups
4 power cleans 165#
8 strict pull ups
2 power cleans 165# (was suppose to be 185# but it wasnt happening)
4 strict pull ups(16:45)
2k row (9:28)
notes: i had to switch to strict pull ups becauce my chest to bar pull ups are horrible and they were just looking like regular pull ups. the power cleans were pretty fun to do until I got to 185 :D which I could not do
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For time Workout
For time:
40-30-20-10
Cal row
one arm dumbell push press M: 27.5-22.5kg F:20-15kg (40=20/20, 30=15/15...)
Kettlebell swing 32/24kg -
Would You Like Wall Balls with That? Workout
Squat Clean:
5-4-3-2-1-1-1
Max 115Finisher:
Get into teams of 2 (Sassa-Frass & Myself), grab a med ball (10 lb). The team must total 200 wall balls (100/person). If the ball touches the ground = 10 burpees. This includes switching between teammates. The switch must happen in the air.1 round x *10 Burpees