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-
Filthy fifty Workout
50 Box Jumps @ 24"
(50 Jumping Pull Ups) forgot to do them
50 Kettleball Swings @ 12 kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press @ 20 kg
50 Back Extensions
50 Wall Ball Shots @ 11 kg
50 Burpees
50 Double Unders
For time -
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11.14.2012 Workout
C&J - 2x1 - 225
C&J - 2x2 - 205Front Squat -
3x3 - 185, 225, 245
265 - 3x1
235 - 1x5Lacrosse ball upper back - alot
Run 1.2 miles for time - 9:33
http://www.gottfriedville.net/mathtools/5kconvert.html - 7:57 for 1 mile time
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11-14-2012 Workout
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CrossFit HK WOD 11-14-12 Workout
BB Gymnastics
1) EMOM for 10
1 Power Snatch – heavy but not maximal. [95#]
2) EMOM for 10
1 Power Clean + Push Jerk – heavy but not maximal. [105#]Conditioning
3 rounds for time of:
25′ Burpee Broad Jump
20 KBS 32/24kg [16kg]
15 C2B Pullups
10 Thrusters 135/95# [85#] -
Deadlifts, Pull-ups, & Lunges Workout
Strength:
Deficit Deadlifts
(10 – 8) 5 (225) – 5 (245) – 5 (255) -
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