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-
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Al Isra Workout
50 Double Unders (DUs)
15 Wide Arm Pull Ups
20 Knees to Elbows (K2Es)
15 Clean & Press (pick a weight that is going to challenge you and not give you a rest before your row)
500m Row
Carry out the above exercises back to back, on completion rest for 4
minutes, this is 1 round. Repeat 3 rounds -
Death By Deadlift/Box Jump (from CrossFit Charleston) Workout
3x3 Shoulder Press
65-70-75lbs**PR for 3RM
Dead-Hang Pull Up Practice
5 (Unbroken)****PR for Dead-Hang (I used a mixed grip)
First Round of "Fran":
21 Thrusters (65lbs)
21 Pull Ups2:01 (Thrusters were unbroken, Pull Ups were not)
With a CONTINUOUSLY Running Clock, do:
1 Deadlift (135lbs) and then 1 Box Jump (20") on the first minute,
2 Deadlifts and 2 Box Jumps on the second minute,
3 each on the third, and so on...When you can no longer complete the designated reps of both exercises in the time allotted, the workout is terminated. Complete as many minute increments as possible!
11 Rounds
Total: 66 Deadlifts + 66 Box JumpsBW: 129lbs
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Coaches Challenge Workout
5 Rds for time
10 Tire flips
10 Tire jumps(box jumps on the tire)
1 Prowler sprint 90lb wt./ 50 feet
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Inverted Helen Workout
3-3-3-1-1-1 Power Clean
65-70-75-failed at 80 and again at 75WOD:
3 rounds: 400m run, 21 Pull-ups, 12 Handstand Push-upssubbed ring rows for pull-ups and db push press (10#) for HSPU
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February 24, 2011 Workout
WOD: for time
20 Back Squats (Rx 225)
30 Toes to Bar (Rx) or 60 straight leg sit ups(modified)
40 Box Jumps
50 Kettle Bell Swings (Rx 53) -
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Some swings, push-ups, sit-ups and squats Workout
For time:
- 100 kettlebell swings
- 100 push-ups
- 100 sit-ups
- 100 squats