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-
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
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July 12 Workout
Strength: 4×2 Front Squat @ 90%, 4×9 Thruster (95/65) Done as Superset
Skill: 5 min Shoulder Touch Work, Establish best Unbroken set
Conditioning: 400m Time Trial (100%Sprint speed), Rest 5 min, 4x 400m Sprints @ 75% speed of previous 400m Sprint, 1 min rest between attempts. Failure to meet standard earns 10 Burpee Penalty ::THEN:: NOT TIMED PART OF WOD 3×10 GHD Situps
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''The Livingston Crippler'' Workout
Warm-up Drills
Run 400m
7:00 x Dynamic Agility/Movement Course
5:00 x Mobility Drills (Choice)
*Movement Standards and Technique Review
5-10 Practice Reps Per Movement at own pace'The Livingston Crippler''
Three rounds for total points of
Power Snatch 55lbs
Wall-ball 20lbs
SDHP 55lbs
Box Jump 24"
Kettle bell swing 20KGR1 - 68
R2 - 66
R3 - 72 -
Tumilson Workout
8 rounds for time of: Run 200 meters + 11 Dumbbell burpee deadlifts, 60 pound dumbbells
M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:22 (I did this on a treadmill however)
I had to restart the treadmill every time because it would automatically stop since I wasn't on it for a few seconds... SOOOO ANNOYING.
I basically went a little bit faster, so I was a little more out of breath and then did the quick pushing of the buttons and then raising the speed up to about 11.5 mph, then jumped on for about .12 miles.
This was very annoying because it took me out of the keep on keepin on and made me focus on speeding up so i would not lose too much time at the treadmill while getting it going for about 10-15 seconds each time.
GOOD WOD.
I found that a very important thing was to place the dumbells at my legs so they were not in front of my body... I was not in best body position every time, but it was a good workout. I was rounding my back a bit from time to time, which I really never do when I DL with a bar. -
2012 Regionals 4 Workout
135 pound Back squat, 50 reps (50 lb )
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps (50 lb )
85 pound Front squat, 50 reps (50lb )
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps (50lb )
65 pound Overhead squat, 50 reps (30lb bar)
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps (50lb bar)
22 minute time cap. If the workout is not completed in 22 minutes then the score is 22 minutes plus one second for each rep not completed. -
Never Quit Workout
PreWOD:
Deadlifts (add #10 to 1RM - now it's #225)
5 @ 75% - #170
5 @ 80% - #180
5+ @ 85% - #190 (did 6)WOD - 15 min cap (can finish after cap time)
Reverse Ladder
10-9-8-7-6-5-4-3-2-1BW Sumo deadlifts - #135 for 1 round, #95 for the rest
T2B (modified 2 to 1 sit ups or equal GHDs) Did situps for 1 round, GHDs for the rest
Burpees
Finished: 19:20This one was rough. I completed 7 rounds by 15:10. I had stopped at that point. But, Jill wanted to finish and inspired me. So, after about a 2 minute break, I finished the last 3 rounds. Never Quit!
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Chipper For Time Workout
Buy In: 3 rds
shoulder mobility with band, 25 Double Unders, 11 GrasshoppersWOD: Chipper For Time
70 Burpees
60 Sit Ups
50 KB Swing 55#/35#
40 Pull-ups
30 Handstand Push-upsCash Out: overhead wall stretch, foam roll back
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5 x 500m Row Sprints Workout
Warmup:
Row 250mWOD:
5 x 500m with 1:45 rest between (1:1 ratio with my 5km split)Results
1) 1:30.8
2) 1:35.1
3) 1:37.3
4) 1:38.4
5) 1:36.7Met my goal of staying under 1:45...