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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Stupid Hot WOD! Workout
Warmup
100m Sprint
10 KB Swings
10 Burpee Box Jumps
100m SprintWOD
4RFT
205 Deadlift x7
240m Sprint
7 T2B
7 Strict Press 95#
1 Min rest between roundsDid this with a friend and was their first crossfit wod. modified movements were Sumo Deadlift with KB, Knees to Elbows or knee tucks, DB push press with 20lbs.
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08.13.12 WOD - Thrusters Workout
Thrusters 1-1-1-1-1 (15min time cap) - 95, 115, 145, 165 (Failed) Need to work on OH strength, def a weak area for me.
Then,
15-12-9
Thrusters (@ 75% 1rm) Ended up closer to 80% @ 115#
Weighted pull ups - Started just strict DH then switched to Kipping on the second set
Not a great WOD for me, def things I need to work on
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PP/Burpee/T2B Workout
3rds
1 minute Push Press @ 135# (12, 12, 12)
1 minute rest
1 minute Burpee (15, 15, 15)
1 minute rest
1 minute T2B (15, 15, 15) -
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Dead On Workout
Baseline: ROM Drills. 4 Rounds: Frog Complex with burpee chaser (65#).
Strength:
1-1-1-1-1 Deadlift
1-1-1-1-1 Bench PressWork Capacity: 2 Rounds for time:
10x Dead lift (135#)
10x Pull-up
10x Push-up -
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C2B Pull Up, OH Walking Lunges, Double Unders Workout
10 chest to bar pull-ups
20 overhead walking lunges (45/35)
30 double-unders5 rounds