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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Shoulder to overhead, 200M run, Deadlifts Workout
12 DEADLIFTS 135/95
6 SHOULDER TO OVERHEAD 135/95
RUN 200 METERS
10 DEADLIFTS 155/105
5 SHOULDER TO OVERHEAD 155/105
RUN 200 METERS
8 DEADLIFTS 185/125
4 SHOULDER TO OVERHEAD 185/125
RUN 400 METERS
6 DEADLIFTS 205/145
3 SHOULDER TO OVERHEAD 205/145
RUN 400 METERSWeight Used:
135
155
175
185 -
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Open Workout #3 Workout
18min AMRAP
15 box jumps (24")
12 push press (115)
9 T2B7 rounds plus 25 reps (15 box jumps, 10 push press)
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JAG 28 Workout
Hero WOD
"Jag 28"legion run
28 OH KBS (62lbs)
28 strict pull ups
28 double kb clean and press (62lbs)
28 strict pull ups
legion runHOMEWORK:
Watch the following video for Jeff Martone's double kb instruction, not the jackasses doing the workout with abysmal form.U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
*scale as appropriate. Mix up your grip between under, over, or mixed as necessary.
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Open Workout #3 Workout
18min AMRAP
15 box jumps (24")
12 push press (115)
9 T2B7 rounds plus 25 reps (15 box jumps, 10 push press)
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Double Double Under Annie Workout
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Double Double Under Annie Workout
3 sets of:
Max HSPU (9-12-11)
Max Strict Pullups
1 minute rest between setsWOD
II Unders 100-80-60-40-20
Situps: 50-40-30-20-10Post Wod
Find 3RM of weighted dips (15#) -
CrossFit Total Workout
1RM For:
Squat
Deadlift
Shoulder Press (I always do these from rack position, standing)340 Squat 365 DL 145 Shoulder Press = 850lbs