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-
06-20-11 WOD Workout
Back Squat Challenge Lift-2 -70lbs x 20
Then: 12 min AMRAP
10 HPC 135/95 - 65lbs (40 total)
10 T2B (35 reps total)
20 Double Unders “no singles” if you don’t have Double Unders Run 200m!!! Learn Double Unders…
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14112013 Crossfit 10K/Konala Workout
Pause front squat 3×1 (110kg)
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5 rounds for time:
10 x toes to bar
20 x kettlebell swing (24/16kg)
200m run
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Finisher: Abs 3×15 -
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Back Squats and Rope Climb Workout
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents (1 Tire Pull Will Equal 1 Rope Climb)
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent -
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6.5 mi run Workout
6.5 mi run with Lululemon, around Stanford campus. Forgot my watch, so not sure on time.
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Climb,squat,pull and jump Workout
WOD:
Cash in: Rope climb x 4
(15 x Push up-sideway boxjump-airsquat
15 x Sumo highpull 40/30kg)
x5Cash out: 100 DU
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