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-
Row... Row.... Row Workout
WOD:
3 Individually Time Rounds of:
500 M Row
10 Thrusters @ 65# (55#, 50#, 50#)
20 Kettlebell Swings @ 35# (27#)3:55, 4:05, 4:11
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extra lunch Workout
4 Rounds for time
8 Incline Bench (about 45deg) #145 (first set with #155)
400M Run (on treadmill) -
Ran Blackie Workout
Ran 2 miles with 400 Feet elevation gain, pretty steep grade (got very out of breath)
50 Lunge Steps (at top)
25 Push-ups (at top)
25 Air Squats (half way down)
25 Box Jumps "24 (at bottom) -
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3-20-12. 400m Handstand push-ups, chest to bar pull ups, double unders 800m Workout
For time
400m
10-9-8-7-6-5-4-3-2-1
HSPU (box)
C2B pull ups (blue band)
DU's
800m -
Crossfit Aeon Workout
Buy in
3 x Hang Snatch on the min every min for 10 min
35kgWOD
10-8-6-4-2
Front Squat (45kg)
Ring Dip (Orange band)Double unders - 55
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thrusting back from vacation Workout
2012 CrossFit Games Open Workout 12.5
Complete as many rounds and reps as possible in 7 minutes of:
3 Barbell Thrusters 3 Chest to bar Pull-ups
6 Barbell Thrusters 6 Chest to bar Pull-ups
9 Barbell Thrusters 9 Chest to bar Pull-ups
12 Barbell Thrusters 12 Chest to bar Pull-ups
15 Barbell Thrusters 15 Chest to bar Pull-ups
18 Barbell Thrusters 18 Chest to bar Pull-ups
21 Barbell Thrusters 21 Chest to bar Pull-ups...compare to: 02/22/2012
exact same reps and weight, ha!