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-
Push press and Wall balls and pull ups Workout
A1. Front Squat 3×6-8; A2. Pullup 3×3-5 (add weight if needed)
-Max 135 1x6 Blue bandB: 16 minutes, on the minute: even – 5 pullups, odd – 10-15 wallballs
Green band. 16lb wall ball -
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Push Jerk and Power Clean Workout
A1: 4×3 push jerk; A2: Wall ankle mob 4×8/side
4X3 at 95. 1 rep max at 100. Power cleaning off the floorB: 6 min AMRAP: 8 v-ups, 8 power cleans
At 75 pounds -
”Last CrossFitter Standing” WOD Workout
B.*Max effort in each modality for 2 minutes. (:15 between each to write your reps down)
KB Swings (24kg/16kg) #20lbs
Pull-Ups #Green band
Box Jumps (24”/20”)
Sit-Ups
Toes To Bar (Knees to elbows)
Air Squats
HSPU With box
Parallete Jumps 100
Push-Ups 10
Jumping Lunges
*The TWO Highest number of total reps in an R(x) & Scaled Division move into the SURPRISE final 1-modality 1-minute Max Effort to see who is the last CrossFitter Standing.
21 burpees -
Hope Workout
FGB Style
3 rounds, 1min at each station, 1min rest between rounds
Burpees
Power snatch (75/55#)
Box jumps (24/20")
Thrusters (75/55#)
C2B pull-ups -
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perfect 100 Workout
afap - what ever order
100 swings - 1 pood
100 ring rows
100 kb windmill - 1pood
100 kb thrusters - 1 pood
100 burpies -
Fight Gone Bad Workout
1min each, then 1 Minute Rest
Wall-ball, 8 kg
Sumo deadlift high-pull, 30 kg
Box Jump, 50cm box
Push-press, 20 kg
kb swing 16 kg3 Rounds