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-
Helen Workout
HELEN
3 Rounds of:
400m Run
21 KBS 1.5/1pd
12 Pull-ups
Then:
3 Rounds of:
20 Push-up
20 Hollow Rocks
13:25 = Helen. Got a new PR with Helen! Not only did I do it faster than last time, but i did 2 rounds with the blue band and went back to the rings for the last round. Stronger and faster! I, also, used the green kettleball--same as last time. Hoping to graduate to orange soon. I had sufficiently tired my arms with Helen so the next part of the workout was ROUGH! Every push-up took all my energy, especially at the end but I made it through. Forget my time. I think 9 minutes and change.
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June 7, 2011 (this was a bear) Workout
5X3 Bear Complex started at 135# worked up to 165#
WOD:
15:00 minutes AMRAP9 Dead Lift ( #155)
12 Hand Release Push Up
15 Box Jump (24")
the box jumps were the beast on this one.
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Helen Workout
HELEN
3 Rounds of:
21 KBS 1.5/1pd
12 Pull-ups - Ring Pull ups
13:46
Then:
3 Rounds of:
20 Push-up
20 Hollow Rocks
7:10
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CrossFit Games Open WOD 11.2 Workout
5x3 Bear Complex
WOD:
15 min AMRAP:9 deadlift (155#/95#)
12 hand release push-ups
15 box jump (24"/18inch) -
CrossFit Games Open WOD 11.2 Workout
5x3 Bear Complex
WOD:
15 min AMRAP:9 deadlift (155#)
12 hand release push-ups
15 box jump (24")8 rounds, 9 deadlifts
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Run, throw, push-up, hands to feet, feet to hands - WOD Workout
In teams of two, complete 5 rounds of the following (share work equally, only one person allowed to work at each time, both run together):
- 200m run (treadmill at 15km/h)
- 20 x 5kg medicine ball throws (stand 12' apart)
- 20 x medicine ball push ups (hands on sep med balls, feet together on one)
- 20 x 10kg hands to feet sit-ups (feet in air above hips, arms straight above head, move 10kg weight up to feet)
- 20 x feet to hands
Matty O & Bretto: 18:30