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-
JAG 28 Workout
Hero WOD
"Jag 28"legion run
28 OH KBS (62lbs)
28 strict pull ups
28 double kb clean and press (62lbs)
28 strict pull ups
legion runHOMEWORK:
Watch the following video for Jeff Martone's double kb instruction, not the jackasses doing the workout with abysmal form.U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
*scale as appropriate. Mix up your grip between under, over, or mixed as necessary.
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Open Workout #3 Workout
18min AMRAP
15 box jumps (24")
12 push press (115)
9 T2B7 rounds plus 25 reps (15 box jumps, 10 push press)
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Double Double Under Annie Workout
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Double Double Under Annie Workout
3 sets of:
Max HSPU (9-12-11)
Max Strict Pullups
1 minute rest between setsWOD
II Unders 100-80-60-40-20
Situps: 50-40-30-20-10Post Wod
Find 3RM of weighted dips (15#) -
CrossFit Total Workout
1RM For:
Squat
Deadlift
Shoulder Press (I always do these from rack position, standing)340 Squat 365 DL 145 Shoulder Press = 850lbs
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8/28/12 Workout
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Deadlift/DU/HRPU/C2B Workout
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8-28-12 By me onesie! Workout
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”BEACH CITIES BATTLE WOD #2″ FROM OUR FRIENDS AT CF CODE3 Workout
BS- 20x 155
A.) ”BEACH CITIES BATTLE WOD #2″ FROM OUR FRIENDS AT CF CODE3
20 JUMPING LUNGES
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12-9-6
CLEANS 165/125 – SCALE AS NEEDED
LATERAL BURPEES **
TOES TO BAR
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20 JUMPING LUNGES
**LATERAL BURPEE STANDARDS INCLUDES A CLAP OVERHEAD8:00 CUTOFF TIME !!!
started with 135 did 9 reps then scaled to 115