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-
5-8-12 Linda (aka - the 3 bars of death) Workout
Linda - 10-9-8-7-6-5-4-3-2-1 Reps of 1.5x BW DL (300lbs), 1.0xBW bench (200lbs),.75xBW hang cleans (150lbs)
Time: 25:22
Also worked on DUs
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Dead Man Running Workout
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CF402 120509 Snatch Balance + 2 OHS Workout
Warmup
240yd run
2x
8 Squats
8 PushupsStrength
12min EMOTM 1 Snatch Balance + 2 Overhead Squats
Highest weight completed - 185. Failed with 205 after first rep of OHS.WOD
4 Rounds (30 sec work/30 sec rest)
Box Jumps (30/24)
Burpees
Double Unders (5:1 Singles)Box Jumps: 14/14/14/15
Burpees: 11/11/13/12
Double Unders: 20/30/37/39Total Reps: 230
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Boxes Workout
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Triple AMRAP with C&J Workout
http://crossfitsouthie.com/wednesday-may-9th
Strength
Clean and Jerk
2-2-2-1-1-1 <== 165, new PR.WOD
5 minutes AMRAP
Clean and Jerks (135/95) <== 26 total.Rest 1 minute
4 minute AMRAP
5 Clap Push-ups
10 air squats
Did 5 rounds.Rest 1 minute
3 minute AMRAP
6 jack knives
12 lateral barbell jumps
Did 5 rounds.L2/L1 Hand Release Push Ups
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Press Work Workout
Strict Press
3-3-3-3-3Push Press
3-3-3-3-3Push Jerk
3-3-3-3-3SP and PP = 165#
PJ = 18550 buprees
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Barbell Buddy Teamwork Workout
You will be divided into 4 person squads:
Each squad will be assigned a 95lb barbell (loaded with a 10 & 15lb plates on the sides). From the start of the workout, the barbell must never touch the ground. If so, a 20 burpee penalty will be assigned.-Each squad member must complete 25 thrusters (ladies 65, gents 95). If a squad member cannot conduct thruster with standard weight, they will use a kettlebell.
-After all members have completed the thrusters, the squad will move as fast as possible as a team and carry barbell to the gate and back.
- When they return, each squad member must complete 75 pushups
--After all members have completed the pushups, the squad will move as fast as possible as a team and carry barbell to the gate and back.
Repeat for a total of 2 rounds -
Starting Strenght Workout B Workout
Day 10
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kgBack Squats 3 sets x 5 reps
15-> 102,5 kg
Shoulder Press 3 sets x 5 reps
15 -> 60.0 kgPower Clean 5 sets x 3 reps
15 > 67.5 kg -
Mainsite WOD kinda day. Workout
WOD 1
Mainsite - Wednesday 120509
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Time: 13:07 including rest time
Probably the hardest I have ever ran in my life. To match that pace for another 800m without the 2 minute rest would probably not be easy.Rest time was setting up for wod 2.
WOD 2
Thursday 120510
21-15-9 reps for time of:
L-pull-up - After my first set of 21 L Pullups I subbed Strict knee tuck pullups. Could not keep my legs straight and hold them out in front of me.
25 pound Weighted back extension
Time: 8:45