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-
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120515 Workout
1X20 Back Squat
(we did dumbbell front squats)Notes: This should be a maximal UNBROKEN set.
-then-
1a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
(we Just did ME pullups)1b) 4X400m Sprint – rest 60 sec.
Not for time... but come on... we timed it.
Did 30lbs on the DB squats
Did 10,9,8,4 on the pull-up rounds.
Time: 5:15 -
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01.23.2014 Workout
WOD
15min AMRAP
3,6,9, etc...
Box jump (24/20)
DB reverse lunge (55/35)
Sit-upRX. 315. Killed it.
Ab cashout.
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Mingas Outdoor Rebels Workout
In teams of two, only one working at a time, splitting up work however you like:
- 400m run (both people at same time)
- 50 x Ring Push Ups (Feet on 30" Box)
- 50 x 30" Box Jumps
- 100 x DU's
- 400m run (both people at same time)
- 50 x Ring Dips
- 50 x Toes-thru-Rings
- 50 x Inverted Burpee Box Jumps 24"
- 400m run (both people at same time)Matty O & Bretto = 21:47
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Too cold Workout
5 x 10 Backsquat
70/90/100/110/pass
Amrap 8 mins
15 wall balls
15 OHS @40/303 1/2 rounds ish
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Hurt Knee: Double Under/Shoulder Press/CtB Workout
20min AMRAP:
20 Double Unders
115 Shoulder Press, 10 reps
10 CtB Pull-ups
30 seconds rest -
120514 Crossfit 402 WOD Workout
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Havoc Workout
Pre-Wod:
1 X 20 Back Squat - 115WOD: 3RFT
-400 Meter Run
- 21 Pull UP (black band)
- 12 HSPU (2 ab mats 1st 2 rounds then. 1 ab mat last round)