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-
Karen + KBs Workout
For time:
150 Wall Ball ( 20#, 14#) - used 6#
150 KB Swings (53#, 35#) - used 20# and 25#
May be broken up into segments
Ugh. I was not feeling this at ALL this morning...I only did 100 reps of each before calling it quits. Suckitude.
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Speed Bench Press Workout
WOD:
Speed, Banded Bench Press (red band used ... a fairly thin band at our box)
12 rounds, 2 reps per round
80 LBs, 80, LBs, 80 LBs, 70 LBs (x9)Post Bench-Press (not for time; rather, for working muscles related to the bench press):
70 Reverse Hyperextensions (20 LBs on the machine)
100 Triangle/Diamond Push Ups
100 Hip/Back Extensions
200 Single Jump Ropes -
CrossFit Totals Workout
Max Back Squat
Max Shoulder Press
Max Deadlift
Combine the sum of all three lifts to get your Total….
Back squat 115 - did heavier the night before :(
Shoulder press 60*
Deadlift 165 - did not have time to try heavier340-reduction from last Totals :(
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I broke a sledgehammer ! Workout
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The Chief/modified Workout
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 SquatsRest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.
Post rounds completed for each of the 5 cycles.
Original numbers 15 rounds with 45lbs.
Had to mod due to a bad wrist (bad form...go figure). Did med ball cleans 14lbs, abmats and squats.was able to get 17.
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The Chief Workout
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 SquatsRest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.
Post rounds completed for each of the 5 cycles.
17+2
Enjoyed this one. My PCs keep getting more effecient, and I think it helped me out a bunch here. I could have done better but my hands were starting to blister. May have over-chalked.
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Rest Day - 100 Burpee Day Challenge Workout
Day 15 of 100 Burpee Day Challenge
Day 5 of 100 Overhead Squat Day Challenge (45lb Bar)
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100 Club WOD 1 Workout
In teams of two, with only one person working at a time and all work spread evenly, complete the following:
- 100 x toes to bar (ie. 50 each)
- 100 x burpees
- 100 x air squat
- 100 x 30kg push press
- 100 x sit up
- 1000m run (each person)
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Legs WOD 1 - OXIGEN Workout
6 rounds fo the following for time:
- 6 x deadlift
- 6 x hang clean
- 6 x front squat
- 6 x push jerk
- 6 x OHS
RX = 40kg/30kg