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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“Pull/Swing/Jump” Workout
WOD:
“Pull/Swing/Jump”
10-9-8-7-6-5-4-3-2-1Pull Ups C2B
KB Swings 1.5 pood
Jumping Squats 45lbs -
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CrossFit Total Workout
Max Back Squat. 300 PR
Max Shoulder Press. 145 PR
Max Deadlift. 400 PR
Combine the sum of all three lifts to get your Total…. 845 PR
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1-8-12 Grace & More Workout
WOD 1: Grace
30 reps of C&J for time (135lbs)
Time: 2:45
WOD 2: Gretchen
5 Rounds for time
5x185lbs - Hang Cleans
5x225lbs - Bench Press
100 Rep SU Jump Rope -
05112012 Workout
1600m run
60 walking lunges
30 Hang Cleans (200#) Scaled to 95#Finished scaled 18:04.
Had cramps after Walking Lunges and had to rest for about 2 minutes. -
Training: Snatches WOD:3 rounds, slam ball, clean thrusters, sit ups rest Workout
Work Up to a heavy rep:
Hang Power Snatch + Snatch from ground. 53#3 rounds:
1 min Slam Ball 15#
1 min Dumbbell Clean Thruster 10# weights
1 min Sit Ups
1 min rest -
California WOD: 21,15, 9 Deadlifts & Pullups Workout
Training: 3x5 Deadlifts 123# Not that hard, could do more.
21,15, 9 Deadlifts & Pullups:
123# Deadlifts, fucking hard to do 21 of these. Jesus!
Jumping Pull Ups, from 12" box. -
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