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-
-
-
deadlift/GHD Workout
225 pound dead lift, 21 reps <-- subbed 185
42 GHD Sit-ups
225 pound dead lift, 15 reps
30 GHD Sit-ups
225 pound dead lift, 9 reps
18 GHD Sit-ups11:20
-
Burpee Karen Workout
-
10-2-12 Metcon (Whittman) Workout
-
The First Open Wednesday WOD Workout
Only had one athlete come in for our inaugural Wednesday morning open gym. The two of us cobbled this work as we went and we definitely had a good time with it!
Warm Up:
Start Benching
10+ with 45 lb. Bar
8 @ 75 lb.
5 @ 95 lb.
3 @ 115 lb.Mobility:
PVC pass through
Sit in squatMax Effort:
1.) Max Reps Bench Press @ 135 lb. - 15 reps2.) Push Press
8 @ 110 lb.
5 @ 120 lb.
3 @ 130 lb.
3 @ 140 lb.
1 @ 150 lb.
1 @ 165 lb. (failed)3.) Atlas Stones
5x 2 @ 96 lb.
5x 1 @ 115 lb.4.) 20 Push Ups
-
Tuesday 10/2/12 Workout
Crossfit Total
- Back Squat: 205 lbs
- Shoulder Press: 100 lbs
- Dead Lift: 245 lbs -
Friday 9/28/12 Workout
Back Squat:
- 85 lbs, 3 rep
-105 lbs, 3 rep
-125 lbs, 3 rep
-145 lbs, 3 rep
-165 lbs, 3 rep -
Parker Lynn Workout
WOD: PARKER LYNN
5 Rounds
5 Hang Power Cleans (165#/115)
10 Pull-Ups
5 Front Squats (165#/115#)
10 Hand Release Push-Ups
5 Push Jerk (165#/115#)
10 Straight Leg Sit-Ups -
Run, Overhead Squats, & Pull-ups Workout
Strength:
Overhead SquatsWOD:
4 rounds for time of:
400m Run
15 Overhead Squats
15 Pull-ups