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

gym and Chest Workout

AM (see photo)

PM Bench
130529 Workout

Kipping Swing Progression

1k Row

21-15-9
Front Squats (135/95)
Burpees
Fran Workout

21-15-9
95 lb Thrusters
Pull-ups

1000m Row Warmup

Working out immediately after work now.
GTOH Workout

21-15-9
Ground to Overhead (115,80)
Toes to Bar

Modifications
Weight 95
Knees to Chest

13:30
CrossFit Regional Event 4 Workout

60 20lb dumbbell thrusters
60 pullups
60 1 leg squat assisted by ring
60 30lb dumbbell snatch
Lifting 5/3/1C w2 - squat Workout

WU:
50 KBS @ 16kg
band stuff

WU sets: 5 x 65, 5 x 95, 3 x 115
working sets: 3 x 135, 3 x 145, 3+ x 165 (12 reps)

New theoretical 1RM @ 211#. I think the creatine is working.

5 x 10 @ 95
Good but slightly tough
Bent over row x 5 Workout

5x5

65-85-95-105-115
Shoulder WOD Workout

3 Rounds
50 Double Unders
20 Ring Push-ups
50 Double Unders
5 Wallclimbs

Scaled last set of Push-ups to hand release
5-31-13 Sled Push & Metcon (Run, PushUps, Situp, Lunges) Workout

Strength:

Sled Push - 20m sled pushes - 6x250lbs, 4x300lbs

Metcon:

3 Rnds: 400m run, 20 games pushups, 25 situps, 30 walking lunges

Time - 12:30
Wendler 5/3/1, week 3: Deadlift Workout

STRENGTH
Deadlift
warm-up
75x5, 90x5, 110x3

working set
140x5, 155x3, 175x1+ ((5) 1RM @205#)

DU practice : a few DUs in-between singles, not very consistent, bit tired

Need a training program?

gym and Chest Workout

130529 Workout

Fran Workout

GTOH Workout

CrossFit Regional Event 4 Workout

Lifting 5/3/1C w2 - squat Workout

Bent over row x 5 Workout

Shoulder WOD Workout

5-31-13 Sled Push & Metcon (Run, PushUps, Situp, Lunges) Workout

Wendler 5/3/1, week 3: Deadlift Workout