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-
Competition Workout
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-UndersRest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-UndersRest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders -
Pull this, Jump this, Squat this Workout
3 RFT
15 pull ups
12 box jumps 24/32
9 front squats 105/155I think my lungs have shrunk.
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AMRAP power clean, hr push up, double unders Workout
20:00 min AMRAP:
5 X Power clean 105#
10 X hr pushups
15 X double unders**Double unders REALLY slowed me down... couldn't string more than 2-3 together today. Feel like I wasted a lot of time and energy on this exercise. Need to get better at it!!! Power cleans felt great, really easy. Pushups felt good, although my triceps started to tired after about 50 reps.
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CrossFit Total Workout
1Rm Backsquat - 280# PR
1RM Shoulder Press - 140# PR
1RM Deadlift - 345# PR
Score is total weight of all 3 lifts. - 765# PR
Hit a PR on all 3 lifts. Probably could have added 5-10#s on each if working them individually. Right shoulder was sore from Fridays KB cleans as well. Overall real happy to hit a PR on each lift.
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5/3/1 Squat Cycle 4 - Week 2 Workout
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2012OpenWOD1 Workout
This is my redo... I took some advice and set a pace per min 15-15-10-10-10-10-10 (13)
Open WOD 1
As Many Reps As Possible
Jumping to touch a ring no less then 6" above your highest standing reach
*** went better this time... Improved by 16... Went from 67 to 83
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400m Runs Workout
Back squat 5x5 60kg, 100kg, 110kg, 110kg, 115kg
2mins rest between sets400m run rest 90secs
4 Rounds for time -
5/3/1 Squat and Press Week 2 Workout
Squats:
3 x 225
3 x 260
5 x 290Partial deadlift with shrug at top:
8 x 275
8 x 315
6 x 330Press:
3 x 100
3 x 115
3 x 135Pull ups for assistance work
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Pain Clinic Workout
4 X 6 minute Partner Suffering MINI-AMRAP Stations:
P1 10X burpees
P2 ABMAT SitupsP1 Snatches 5XW/S (53lb KB)
P2 SledgeP1 10X Goblet Squat (53lb KB)
P2 Wall SitsP1 10X overhead swings (53lb KB)
P2 Double Unders