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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''Back Squat 5-5-5-5-5 & If You Could Ride A Bull In That Time'' Workout
Back Squat
135 x 5
175 x 5 - Stopped work because of sharp pain in right shoulder. switched to yoke bar to complete this set. Did not complete any more sets.''If You Could Ride A Bull In That Time, Modified*''
15:00 Cutoff
Complete the following for time
Row 50kcal
Then...
15-12-9 reps of
Kettle Bell Swing 20KG
Goblet Squat 20kg
Then...
Row 50kcal -
Mid-Summer Classic Workout
Pre:
Shoulder Press
5 at 75% 1RM (5 at 60)
5 at 80% 1RM (5 at 65)
5+ at 85% 1RM (3 at 70, Push pressed the last two... )
Such a tough movement for me!WOD:
10 RFT (12min cap)
15 Pushups
100m Sprint
finished @ 10:57 - Had to do girl pushups after a few rounds... shoulders were dead!Post:
2 x 200m farmers carry - used two 35#'s first round, then one 35 & one 40 for second.... -
SQT Workout
Three rounds for time of:
95lbs Ground to overhead, 10 reps
200 yard shuttle sprint, 50 yards there and back twiceFirst round did clean and jerk
Second round did power snatch
Third round did clean and jerk -
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Bike/Pullups/Squats/HSPU Workout
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PSKC Comp Class - 7.10.12 "Taste of the Games" Workout
Class will be at 4:30 on Tuesday.
This class is actually a friendly mini competition with 3 events based off the recently released games workouts:
Event 1)
Max GHD slamball throw for distance (14/10)
- you will get 2 attempts eachEvent 2)
Suicide-Style Shuttle run for time on turf 27.9Event 3)
3 rounds for time:
+ 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
+ 7 C2B Pull ups
+ Stoplight run -
Mid-Summer Classic Workout
Shoulder Press
5 @ 75% of 1RM - 110#
5 @ 80% of 1RM - 120#
5+ @ 85% of 1RM - 130#WOD
For time (12 min. cap)
10 Rounds:
15 Pushups
100M Sprint -
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Crossfit Games 2012 - Clean Ladder Workout
Complete the following every 30 seconds for as long as possible:
Clean, 1 repBegin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.
started with 45, went 10# but not always within 30 seconds due to single bar but not extra break, 145 max, 155 fail