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-
Skills Day Workout
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deadlift, pullups, Squat cleans, hspu Workout
Pre WOD
Push Press 5×2 (135)
WOD
AMRAP 15
1 Deadlift 315/205 (did 225)
2 MUs (pullups)
3 Squat Cleans 185/115 (did 115)
4 HSPU
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CrossFit Green Bay WOD 2 Workout
1.) Cycle 4 times in 20 minutes:
10 HSPU
10 Rope Pull-ups (gotta learn to climb a rope with out legs right!?!)
10 Strict T2B2.) WOD
27-21-15-9
Thrusters 95#
Calorie RowCap 12 minutes.Goal of this WOD is to complete unbroken so make a wise decision on how you load your bar but don't be a cat! 50 Burpees immediately following WOD if you break at any time and like I said don't be a cat because that will cause you to do burpees as well:)
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Deadlifts and Fight gone badish Workout
Max set of 3 deadlifts 175
2 rounds, 1 min per station, of:
Toes-to-bar
Box Jump, 24/20 in
Reverse Lunge
Weighted Sit-up, 45/25 lbs
Superman207 reps
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40m walk Workout
-knees hurt by end
-239 lbs (bloated from weekend...ate a lot Fri-Sat-Sun, especially Sun night was terrible) -
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static workout Workout
dumbell rows 20 lbs 3 sets 10 reps
dumbbell butterflys 20 lbs 2 sets 10 reps
lateral rows 10 lbs 2 sets 10 reps
bicep curls 20 lbs 2 sets 10 reps
skull crushers 25 lbs 2 sets 10 reps -
Deadlift Workout
10-8-6-4-2 Deadlift
finished the 2 at 365. Repeated another double, then another single at 365
EMOTM-20': 3 kbell Cleans and 1 shoulder to OH (switch arms every minute) - 70#KB, strict press from the bell on the shoulder, then completed 1 deadlift at 315 for the first 10 minutes
4 - 250m rows (all done within 45-50s)