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-
6-20-12 Sprint Intervals Workout
-
-
Pri wod Workout
-
Body Armor Crossfit Drop In Day 3 Workout
5X3 Clean DL @ 117-120% 1RM
6 Rounds for Sit Up Reps
2 minutes to complete the following:
20 Air Squats
200m Run
Sit Ups
**Score is total number of sit ups.
1 min rest b/w Rds.40
35
33
33
32
33 -
Rope Burn Workout
A1. Front Squat 5,5,3,3,1,1; rest 60 sec
A2. Rope Climbs 1-3 reps x 6 sets rest 2 min+
4 sets
Prowler 30 yards
Weight progression on squats:
95,115,125,145,155,165
-
Lucky 7s Workout
3x3 dead lift @ 80, 85 and 90% of 1RM
WOD
7 RFT (12 minute cap)
7 hang cleans (135/95#)
7 HSPU
14 situps
5+5 HSPU -
Lucky 7s Workout
3x3 dead lift @ 80, 85 and 90% of 1RM (165, 175, 185)
WOD
7 RFT (12 minute cap)
7 hang cleans (135/95#)
7 HSPU
7 T2BUsed 85#'s for the wod... and still struggled! HPC are tough for me! HSPU were ugly, but I'm getting there. 5 rds + 7HPC + 7 HSPU + 5T2B
-
-
-
OLY LIFT CLASS Workout
Pause front squats ( 2 sec ) 3 x 5 reps
warm up then 50KG
60KG
70KG20 mins to work squat snatch tech then add some weight to find 2RM (40KG)
Finish with 3 rep split cleans ( 50kg )