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-
05-23-11 WOD Death By Squat Cleans & Box Jumps Workout
Death by:
Squat Clean 95/65
Box Jump 24/20
Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.
If you don’t understand ask a coach WHEN you get here….
-
Glad it's not 100... Workout
For Time:
50 Pull Ups
50 Kettle Bell Swings (40lbs)
50 Double Unders (150 Singles)
50 Overhead Squats (45lbs)Everything was cool until I got to the overhead squats. Struggled but held my form. More importantly, though, I got my first muscle up today!!
-
-
05-23-11 WOD Deathy By Squat Cleans Workout
05-23-11 WOD Deathy By Squat Cleans
Death by:
Squat Clean 95/85
Box Jump 24/20
Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.
-
-
Row - time ladder Workout
-
CrossFit WOD 5/23/11 Workout
-
KB Snatches, HSPU & Turkish Get-ups Workout
5-5-5-5-5 Back Squat (225 lbs)
then…
8 kettlebell snatches @ 24kg
5 handstand push-ups (used a purple and black band)
2 turkish get-ups3 rounds
-
-
Bear Complex Workout
1-1-1-1-1 press - new PR at 125 lbs
then…
“Bear Complex”
1 power clean
1 front squat
1 push press
1 back squat
1 push press
7 rounds5 rounds
Work up in weight as you progress through the rounds. If you put the bar down during the 7 rounds, you’re done. Your score is the highest weight used for a full 7 rounds.