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-
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Handy Dandy Workout
WOD:
7 Rounds for time:
3 Power Cleans (RX 205/135)
4 Hand Stand Push UpsPost WOD:
1 minute Plank
1 minute Sit ups - did 30
1 minute Bottom of Air Squat
1 minute burpees - did 27
Hang from pull up bar as long as possible - held for 1:10 -
3.14.11 Workout
5-5-5-5-5 Back Squat
205 x 5, 215 x 4 Fail
Complete 7 rounds for time of:
10 Wallball shots, 20#/14#
10 Pull-ups6'57" rx'd
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FROM HELL Workout
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Stuck at home Workout
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Front Squat Medley Workout
Max Rep Front Squat @ 185 = 9
Max Rep Front Squat @ 135 = 16
Max Rep Front Squat @ 95 = 27 -
3-14-11 WOD - C&J 1.2.3.4.5.6.7.8.9.10 with a Round of Cindy in between each set Workout
For time;
1 Clean & Jerk 135/95
1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
2 C&J
1 round of “Cindy”
3 C&J
1 round of “Cindy”
Continue until you have completed 10 rounds of “Cindy”
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3-14-11 WOD - C&J 1.2.3.4.5.6.7.8.9.10 with a Round of Cindy in between each set Workout
For time;
1 Clean & Jerk 135/95
1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
2 C&J
1 round of “Cindy”
3 C&J
1 round of “Cindy”
Continue until you have completed 10 rounds of “Cindy”
Had my ass handed to me in a major way today...ran out of steam on Rd. 7, and cleans in rds. 8-10 felt like I was lifting a VW Bug (the old type). I need some help with my cleans. I'm not getting under the bar and racking back on my shoulders. As a result I'm fighting to hold the weight out in front of me a la reverse curl, which quickly saps my strength. I need to work on getting under bar, wrist flexibility, and staying relaxed as I get into rack. Had no problems jerking 135 the whole time...problem was definitely the clean/rack.
On the plus side, my pull-ups are improving. I strung together some kips for the first time today, which felt great. I can see how they conserve a ton of energy if you get your swing/timing correct. A small victory for me during my longest crossfit workout yet! :p