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-
Burpee Up and Over the Box Workout
http://crossfitsouthie.com/burpee-up-and-over-the-box
Skill
Chest to bar Pull upsTest
Max height box jump <== 40"WOD
10 Rounds
10 Burpee up and over the box
10 Chest to bar pull upsL2 – 7 rounds; 7 each <== Might have accidentally done 8 rounds.
L1 – 7 rounds; 5 each -
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Fight Gone Bad Workout
“Fight Gone Bad”
Wallballs 20/14
Sumo deadlift high pull 74/45
Box Jumps 20in
Push Press 75/45
Row (cal.)
Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.
Score is total reps + calories on rower
3 Rounds
Total: 259
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''Monkeys and Bars'' Workout
''Monkeys and Bars''
Storm through the following crucible for time:
100m x Bear Crawl
Then...
10-8-6-4-2 of
Deadlift 185lbs
Overhead Squat 45lbs
Then...
50m x Burpee Broad Jump
Then...
2 Rounds of
Row 30kcal
7 x DB Thruster 35lbs
Then...
50m x Overhead Portage 45lb Bumper Plate
50m x Back Squat Portage 95lbs
50m Medball Squat Clean & 2-Arm 'Thruster BH Back Toss' -
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Crossfit Main Site, "Nasty Girls." Workout
Decided to add
5x3x225# bench before the WOD"Nasty GIrls"
3 rounds for time
50 squats
7 muscle ups
10 hang cleans at 135#I had to sub strict pull ups for muscle ups. I know they're not equivalent but I only have about six inches above my bar.
Time: 13:56 -
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AMRAP in 12 of push press, pullups, squats Workout
Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats95 lbs, most regular pullups other than the first set and ring assisted 1 leg squats.
4 rounds + 12 + 7
Finished off 5 rounds after time.
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The Cranberry Workout
Partner WOD:
1 min on / 1 min off (one partner always working)
MAX REPS:
Wall balls
Burpees
HRPU
Sit ups
Push pressI think I must have eaten too many cranberries cause its 3am and the urge to take a shit just woke me up. What better time to log a WOD? Just be glad I opted not to upload a photo.
482 reps - a pretty even split between the two of us.