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-
Halloween WOD Workout
heavy partner power cleans for 15 minutes
got in around 10 rounds of 2 @ 185#then
run 400m with kettle bell 70#
30-20-10
pull ups
kb swings 70# -
Grinder Workout
Saturday 110423
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box Step-Ups - 70
20 Double-unders Jumping Jacks - 50
25 Ring dips 50 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood Dumbbell swings - 40 lb.
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells 25 lb.
25 Back extensions
30 Wall ball shots, 20 pound ball 10 lb. ball
3 Rope climb ascents 30 Towel Pullups -
Front Squats and KB Swings Workout
Modified WOD as my shoulder is screwed up and need to save it for Open WOD 11.6.
21-18-15-12-9-6-3
Front Squat @ 95lbs
KB Swings @ 24kg (Was suppose to be Push Press @ 95) -
Box Jump Burpees and OH Squats Workout
Pre WOD:
Overhead Squats 3-2-1-1-1
WOD 7 rounds:
7 box jump burpees
11 Overhead Squats (rx 75#)My time wasn't very good but I was happy to rx this WOD without having to compromise too much on form. Still need some work on the OH Squats (especially locking out my arms) but glad to see improvement.
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OTM 14 Workout
In front of a clock set for 14 minutes perform 7 bench presses on the odd minutes and 7 pendlay rows on the even minutes.
Post loads used to comments. -
CrossFit Games Open 11.5 Workout
Complete as many rounds and reps in 20 minutes of:
5 Power Clean (145#, 100#)
10 Toes to bar
15 Wall ball shots (20#, 14#)
5 rounds + 5 T2B
I did 65# power cleans and 12# wall ball (one round used 10# b/c the 12# wasn't available).
Overall, pleased with the weight and the effort.
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AMRAP-5 power cleans, 10 TTB, 15 wall ball shots Workout
Complete as many rounds and reps in 20 minutes of:
5 Power cleans, MOD 50#
10 Toes to bar, MOD-knees to navel
15 Wall ball shots, 18 pound ball5 2/3 rounds + 10wall balls
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A Few of Our Favorite Things (Last Garage WOD in TX) Workout
Run 400M
Pull Ups
Row 400M
Squat Clean & Jerk (65/95lbs)
Run 400M
Double Unders
Row 400M
American Kettlebell Swings (35/53lb)While one person Runs/Rows, the other completes AMRAP of the assigned movement and then switch.
Pull Ups: 33
SC&J: 11
Double Unders: 72
KB: 32We each put our five favorite (which actually end up being the other's least favorite, oddly enough) movements into a bowl and picked four. Fun.
BW: 127.5lbs