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 1 Workout
500 m row
15 power clean 225/145
15 front squat 225/145
400 m row
30 wall ball 20/14
30 kb swing 70/50For time
Time cap 25 min -
Wod 2 Workout
10 burpee sur plate
Allé-retour gym Oh walking lunge, plate 45/25
7 Push press, 95/65AMRAP 15 minutes.
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Oly Lifting Workout
Weightlifting
Snatch (40kgx3x2, 50kgx2, 60kgx2, 65kgx1x2)
Power Clean & Push Press (40kg, 50kg, 60kg, 70kg, 80kg, 85kg fail Push Press)
3x5 Glute Bridges (70kg)
5x1 Snatch Pulls (90kg)
Left Arm Isolation Work (5kg plate)
3x15 Lying Leg Raises -
Med ball clean Workout
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Rows and squats Workout
All-levels WOD/Beginner WOD:
In a team of three complete:
2000 meter row, 925 meters
100 overhead squats 95/63, 63
100 front squats 115/78, 73
100 back squats 135/93, 93 -
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Friday 130920 Workout
Deadlift 5-5-5-5-5
2min Cash Out:
1 KB, 2KB, 3KB....
1 Burpe, 2 burpe, 3 bupre...
Alternating -
partner WOD Workout
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The 2013 Beat The Streets WOD Workout
The 2013 Beat The Streets WOD is a partner version of CrossFit Open WOD, 13.2.
2 PERSON TEAMS, AMRAP 15 MIN:
10 reps Shoulder to Overhead (115lbs/75lbs)
25 reps Deadlifts (115lbs/75lbs)
50 reps Box Jumps (24"/20")314