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-
CrossFit Total Workout
CrossFit Total
1 Rep Max Press 75
1 Rep Max Back Squat 175
1 Rep Max Deadlift 205Score is Total Weight. 455
- Cash Out. 500 singles, 35 burpees, 500 singles
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CFW - 4Jan11 Workout
Strength:
1RM Clean & Jerk
----Worked up to 205#, not my PR but was a good point for the day.WOD:
10 Rounds
1 Power Clean @75% of above weight (155#)
2 Shoulder to Overhead
10 Medball Cleans @ 20# -
Jan 3 2012 Workout
AMRAP in 20 minutes:
30 Double Unders
20 Walking Overhead Lunges (25lb plate)
10 Pull-Ups
5 Hand Release Push-Ups
Row 250m -
01.04.12 Fran-Helen + Double Unders! Workout
“Fran and Helen buy jump ropes”
For time;
50 Double unders
Then,
21-15-9
Thrusters 95/65
KBS 1.5/1p
Pull ups
finish with 50 Double unders
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Wednesday 4JAN12 Workout
Squat Cleans 3 X 5
10-9-8-7-6-5-4-3-2-1
Kettlebell Snatches w/s
Box Jumps
Pushups -
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On The Prowl Workout
- 5 rounds of Prowler
- 3 rounds of Overhead Plate Carries (45#/25#) -7 X 3 Front Squats -Box Jumps (33", 24") & HSPU: 10,9,8,7,6,5,4,3,2,1 reps ---------------------------------------------------------------------------------------------------------------------------------- Modifications:
Did 5x3 of the front squats...legs started cramping up on round 5 so I tried round 6 with 65#, but the legs were still cramping, so I stopped.
Did the HSPU/Box Jump combo doing the 10-1, 9-2, 8-3 method...got down to 3 HSPU & 8 box jumps, and on the 2nd jump I missed the box landing on, of all things, my forearms. So I called it quits there b/c my forearms hurt pretty bad. But I was happy that I got up to 29 jumps on the 24" box.
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Hang Power Cleans, Box Jumps, Run Workout
5 rounds:
115# Hang Power Clean x 10
24" Box Jump x 20
400M run