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 Games Team WOD Event 4 Workout
This Team WOD was completed with a 3-Man Team; Rx is to be completed with 4 people. We also incorporated a Pet Rock...we held a 70 lbs. DB. So one man was performing the exercise, one was resting, and the third man was holding the Pet Rock.
75 x Back Squats (95lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (95lbs)75 x Front Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)75 x Overhead Squats (45lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (45lbs)75 x Back Squats (135lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (135lbs)75 x Front Squats (85lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (85lbs)75 x Overhead Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs) -
Hopper Workout
Pre-Wod:
-5 X 2 Back Squats (340, 345, 350, 355, 360)
*new PR - 355 used to be 1RM.WOD:
15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
For Example:
Minute 1: 15 Burpees
Minute 2: 8 Roll Outs
Minute 3: 10 Thrusters
Minute 4: 12 Dead Lifts, 9 Hang Cleans, 6 Push Presses
Minute 5: 20 Sit Ups
Minute 6: 15 Burpees
Minute 7: 20 Sit Up, 20 Push Ups
Minute 8: Dead Lifts, 20 Push Ups
etc.
*failed halfway thru 12th min, got every rep thru 11 mins. Used 135#. -
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Griff Workout
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Fight Gone Bad Workout
Three Rounds, 1 minute per exercise, 1 minute rest between rounds:
- Wall Ball: 20 lbs
- Sumo Deadlift High-Pull: 65#
- Box Jump: 24″
- Push Press: 65#
- Row (Cal)Round Totals:
- 70
- 62
- 60 -
2 mile run with the dogs Workout
Hip flexors are TIGHT from all the GHDs yesterday.
Charlotte was terrible on this run.
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Split jerks and Burpee box jump/wall ball/TTB Workout
Worked on split jerks
Worked up to 275. Felt fairly good
For time:
100 double under buy in
3 rounds:
20 wall balls
15 toes to bar
10 burpee box jump overs (24")09:10
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Regionals Row/pistol/hang clean workout Workout
Row 2000m (6:54)
50 pistols (11:50)
30 hang cleans (scaled to 185)19:52
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Sprints Workout
2 – 800 meters, followed by, 3 – 400 meters, followed by 4 – 100 meters Note: Rest period should be the same amount as the time it took for the last run