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-
WOD Workout
For Time:
25 Walking Lunges
20 Pullups
50 Box Jumps 20in
20 Double Unders
25 Ring Dips
20 K2E
30 KBS 55lb
30 Situps
20 Hang Squat Cleans 35lbs Dumbells
25 Back Ext's
30 Wall Balls 20lbs
3 Rope Climbs -
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AMRAP: 3 HSPU, 5 Dead Hang Pull-Ups, 7 box jumps Workout
9 minute AMRAP
Still got a lot of work to do on the HSPU
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DEC 29th Workout
15 PULLUPS
12 BENT OVER ROWS(60 POUNDS)
10 BURPIES
5 ROUNDSI was going to do piston rows which are bi lateral free weight rows but went with the straight bar instead. Great hit! The row definitely effected my pullups, arm were done for! Averaged about 2 minutes a round, it was my first hard workout in 10 days, i felt sluggish for sure.
1127 times
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12 Days of Crossfit Workout
1 HSPU - I used a box
2 Push-ups
3 Burpees
4 Knees-2-Elbows
5 Box Jumps - I used a 20" box
6 Air squats
7 Sit-ups
8 Wallballs - I used a 14# WB (as rx'd)
9 Double-unders
10 Kettlebell swings - I used 35# KB (as rx'd)
11 Pull-ups - I used a blue (small) band
12 Thrusters - I used 65# (as rx'd) -
Seminar wod Workout
25 cal assault bike
25 GHD sit upThen: 3 rounds
15 wallball 9/6kg
15 hang power clean 40/30kg25 GHD sit up
25 cal assault bikeTimecap: 12min
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3x3 Deadlifts and 1x15 Deadlifts Workout
3x3 Deadlift
155-165-175lbs**185lbs was easy on the way up, but felt funky on the way down...I decided against the next two. Butt down (tends to pop up), shoulders back (tend to shift forward), knees out (tend to swoop in a little)...as I get heavier.
1x15 Deadlift
155lbsI followed my deadlifts with 30 Double Unders and 40 Kettlebell swings...I then stopped. :)
BW: 130lbs