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-
CrossFit Open 13.3 Workout
Complete as many rounds and reps as possible in 12 minutes of:
- 150 Wall ball shots (20/14#)
- 90 Double-unders
- 30 Muscle-upsScore: 246 (6 muscle ups)
Tiebreak Time: 9:42 -
CrossFit Open 13.2 Workout
Complete as many rounds and reps as possible in 10 minutes of:
- 5 Shoulder to Overhead, 5 reps (115/75#)
- 10 Deadlift, 10 reps (115/75#)
- 15 Box jumps, (24/20″)Score: 206
Notes: Lumbar destruction. Seriously jacked up my back on Thursday's main site WOD. -
March 29th, 2013 WOD (130323) Workout
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Main Site "Nasty Girls" Workout
WARM UP
A. MOBILITY
- Barbell: Calves
- Band: Shoulder External Rotation (90/90)
- Barbell: Sink Stretch
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 7×2 Snatch from blocks (just above knee) – heaviest possible, rest 60-90 sec. DEMO VIDEO
b. 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO** Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean.
WOD – “NASTY GIRLS”
3 rounds for time of:
- 50 Squats
- 7 Muscle-ups
- Hang Power Cleans, 10 reps (135/95#)Time: 11:39
Notes: Broke the muscle ups into sets of 4 and 3 to prevent an 8 minute delay in order to finish the last 2 reps like last time. -
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Ring rows and single arm swings Workout
A) Bench Press 5-5-5-5-5 - 65kg max
B) 8 rounds for time:
8 Ring Rows
16 (alt.) Single Arm Swings (32/24kg). Used 20kg
C) L-Sit 3 x Max Hold - 35s tuck -
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Lacee Kovacs Ladder” Workout
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Nate Workout
“Nate”
As many rounds as possible in 20 minutes:
2 Muscle-Ups - jumping
4 Handstand Push-ups - used 2 pads no kipping
8 American Swings (32/24kg) Used 24 -
tribute to kate Workout
For time, in any order / breakdown:
200 (alt.) Russian Twists (9/6kg) - RX
200 Double Unders - only did 160
200 Sit Ups
200 Russian Swings (24/16kg) used 20kg
Start and Finish with a 200m Run