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-
INSTA FAME - RONCY EDITION Workout
10 min TRACK warm up, including but not limited to
crawls
bands
sprints
animal walksYOU GO, I GO MEGA CIRCUIT
you need a BOX, 1 Mball, 1 SlamBall, 1 Mat & a good attitude ;)20s ON : 20s ON (YGIG) 8 X's per partner , 1 min off B/W
R1 : Alt Fast Feet on box (6 mins)
R2 : Box overs (6 mins)
R3 : BURPEES (6 mins) try to match your partnerPARTNER PASSES Medball & SlamBall
30s ON :10s Transition (4X's per partner) (6 mins)7 MIN Finisher
YGIG AMRAP
10 reps (/ where applicable)
Mountains
Switch Kicks
P.U
Burpee
They go, You go - as many Rounds as possible!!DONE! NOW... You must BRUNCH!
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5mi Easy Run Workout
Recovery week 5 mile run
Corrigan Dr South Park
Time:51:33
Avg Pace: 10:18
Elevation: 114ft
Calories: 728 -
5mi Easy Run Workout
Recovery Week 5 miler
Montour Trail
Time: 49:04
Avg Pace: 9:49
Elevation: 293ft
Calories: 684 -
8mi Long Run Workout
Recovery Week 8mi
Montour Trail
Time: 1:16:23
Avg. Pace: 9:33
Elevation: 393ft
Calories: 1,150 -
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Crossfit Games Open WOD 12.5 Workout
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Pull-ups, Walking Lunges, Medball Wall Sit-ups Workout
3 Rounds for Time:
Three rounds for time:
10 x pull ups 20 x <a href='/journal/movements/2480'>kb walking lunges</a> (16/20/24/25kg) 30 x mb wall <a href='/journal/movements/538'>sit ups</a> (10/14/20lb) -
Pull Swingy Under Workout
WOD: 5 Rounds For Time (20 minute cap):
-20 Pull Up
-30 Kettle Bell Swing (53/35)
-40 Double Under