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-
Wed Workout
Mobility; YOGA
Warm Up
1 mile on bike
10 ring rows
crab walkWOD: 3x
Row 500M
10 Power cleans
10 get ups -
Crossfit CLE Workout
25 dips
50 pull ups
25 KBS (30)
50 knees to elbows
25 KBS (30)
50 pull ups
25 dips -
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100 HRPUs with Mod Games WOD Workout
I had a lot planned today and tried my best to fit it all within my lunch break!
Warmup
EMOTM 10
20 Swings for KB ChallengeSkill
Practice Bar Muscle up using the Rogue RPG pullup system. I have these on a static pullup bar but this was my first time on the swinging bar. It took some time but I eventually got the timing down.WOD
A: 100 Hand release pushups for time
3:58B: 3RFT
8 Split Snatch 95lbs
7 Bar Muscle up or Pullups
220Yd sprint
this was a fun one! Split snatches felt fine through the WOD. I struggled to get 1 muscle up first round and failed on 3 attempts so I took off on my run to keep things moving. 2nd round was all pullups. 3rd round I missed my first bar muscle up attempt but completed one on my 2nd try. then finished with 5 more pullups and the run.
Time: 11:14 -
Trying to be Rich Froning Workout
3 power cleans
2 burpees
Every minute on the minute for 25 minutes. -
double unders/ power snatch/ ball slams/ pullups Workout
3rds
1min Double Unders 44, 44, 44
1min rest
1min power snatch 45lbs 13, 12, 11
1min rest
1min ball slams 20lbs 20, 20, 18
1min rest
1min pullups 15, 15, 15 -
Double Unders, Power Snatch, Ball Slams, Pull Ups Workout
3rds
1min Double Unders 60, 50, 50
1min rest
1min power snatch (65) 15, 13, 11
1min rest
1min ball slams (30) 18, 17, 16
1min rest
1min pullups 15, 15, 15 -
DU/PS/BS/C2B Workout
3rds
1min Double Unders (55, 55, 55)
1min rest
1min power snatch 115# (11, 9, 8)
1min rest
1min ball slams 30# (23, 20, 16)
1min rest
1min C2B (16, 16, 16) -
PSKC Competitor Class 7.17.12 - Partner Chipper Workout
Class will be at 4:30 on Tuesday.
Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)WOD:
"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65)
30 pull ups
30 burpees -
Front Squats Workout
Front Squats 5-5-5-3-3-3-1-1-1
Post Loads
135x5, 155x5, 165x5
185x3, 195x3, 205x3
215x1, 225x1(f)