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-
12-30-2011 WOD Workout
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home wod 4 w/ wife Workout
warm up;
-3 min of double unders
- 3 rounds of;
-plank 1 min
-mountain climbers
- 4 TGU'sWOD- 15 min amramp of;
-5 pull ups
-25 flutter kicks/ leg lifts (alternate each round)
-20 kb swings (30#)
-200 m sprint (not jog or walk full SPRINT)- all rounds and reps done with 5 lb ankle weights even warm ups
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08.20.12 WOD Workout
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
OHS 95-135-185-205-210(F)-220(PR)
FS 135-185-225-255-270(PR)
BS 225-275-305-325-335-345(F)
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12-30-2011 WOD Workout
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The Final Countdown Workout
A New Year's Eve tradition at SPC CrossFit:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Burpees
Knees-to-Elbows -
Dirty Thirty? Workout
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