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-
Fran's Bitchy Sister Workout
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WOD 120709 Workout
1) 4c3 box snatch (just above knee)
Rest 60sec135/135/140/140/140
* pelvis started hurting from bb2a) 3x5 snatch pull, rest 45sec
140/140/140
* grip. Need straps
2b) 3x5 heaving snatch balance
135/155/175(1)175(1)/175(3)
Rest 60sec -
Knees to Elbows/Hip Extensions/Handstand/Box Jumps Workout
Five Rounds for Time of:
15 Knees to Elbows
15 Hip Extensions
15 Meter Handstand walk
15 Box Jump, 24" BoxHip Extensions = Good Mornings
15 Meter Handstand walk = 30 second handstand against wall -
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Skinnin' N Grinnin' Workout
WOD: Skinnin’ N Grinnin’
10 Rounds For Time
2 Clean and Jerk (BW)
5 C2B Pull-Ups
10 C2G Push-Ups
15 Air Squats -
I Do Cross Fit, So Call Me Maybe? Workout
Strength: 5 - 5 - 5 back squats (60%, 65%, 70% of 1RM)
Back Squats: 95-95-105 (didn't realize i was suppose to start at 85)WOD:
3 rounds for time: (12:34)7 C2B Pullups
400 m run
7 C2B Pullups2 minute rest between each round
Post WOD:
3 sets of 25 situps. -
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"Junk in the Trunk" Workout
For Time:
25 Back Squats (225#)
50 Box Jumps (24")
75 Wall Balls (20#)
100 Air SquatsWhat I did was:
25 Back Squat at 185#
50 Box Jumps (24")
75 Wall Balls (20#)
100 Air Squats -
Burpees/OHS/Partial Cindy Workout
Warmup
Burpee challenge day 96
96 burpees as a warmup (felt like the WOD!)Strength
A) 5x3 OHS
115/135/155/185 failed on 3rd rep/195 x3WOD
12 Rounds of Cindy for time:
9:50Felt good through all rounds. Pushups have definitely improved since before the burpee challenge began. Squats slowed me down the most. Pullups on the Rogue RPG are improving as I time the swinging + the kip