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-
Crossfit.com WOD for 08/15/2011 Workout
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
13+12 reps for Pull-ups
7+7 reps for HSPU -
KB Swings - Run Workout
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7-2-12 Back Sq/Shoulder Press & Metcon (Stephen) Workout
Strength:
Back Squat: 3x225, 3x275, 2x315, 2x335, 2x355 (very weak today...way below where I should have finished - 405!!)
Shoulder Press: 10x95, 10x115, 10x125, 10x135Metcon: Stephen
30-25-20-15-10-5: GHDSU, Back Ext, K2E, SLDL (95lbs)
Time: 36:40
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Charlotte Throwdown Series Workout
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2011 Fall Brawl Training Workout
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Integrated Fitness WOD Workout
Skill - Progression of:
Shoulder Press 95# 10x
Push Press 115# 8x
Push Jerk 135# 6xWOD:
6 rounds for time:
20 Band Pull Downs (GB)
10 Squat jumps
5 Push Jerk (RX'd was 135, I did 125#)Shoulders were fried
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8-15-2011 MetCons and Maxes Workout
One Rep Max:
Squat Cleans
175 LBsGot so close to 185 but I did not get my elbows/hands in the right position on the lift with 185 and, with my weight in my toes, I was not able to stand it up. Ugh. Next time.
AMRAP:
20 Box Jumps (24")*
10 Toes to Bar
10 Knee Jumps
50 Double Effing UndersRounds:
3 plus Toes to Bar*Used the 2011 Games new standard for Box Jump form.
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Linda Workout
10!
Deadlift 1.5x Body weight #275
Bench Press 1x Body weight #195
Clean .75x Body weight #135 -
Claw & Antlers Workout
Claw:
- 5 unbroken Rounds Not for Time; Increase Weight each Round
- 5 Dead Lift
- 4 Hang Clean
- 3 Front Squat
- 2 Push PressAntlers: Max Reps with 1 minute break
- Wall Ball Shot (30)
- T2B (30)
- Clapping Push Up (21)
- Ring Row (18)
- Double Under (24)*For today's WOD record your weight