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-
Friday WOD Workout
Strength:
Bench Press 1-1-1-1-1WOD:
7 Rounds (All movements done with KB 55/35)10 Weighted Step Ups (24″/20″)
10 Weighted Sit Ups
10 Goblet SquatsPR on Bench-235# (failed at 245# attempt)
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3.6-Mile Run Workout
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SCG2012 EVENT 1 Workout
11MIN. TOO COMPLETE
15 Pull-ups 2 Front Squats 135#
12 Pull-ups 4 Front Squats 135#
9 Pull-ups 6 Front Squats 135#
6 Pull-ups 8 Front Squats 135#
3 Pull-ups 10 Front Squats 135# -
10x 500m rows Workout
Warmup:
3 rounds:
10 second samson stretch each leg
10 GHD
10 back extension
10 push ups
10 OHS - (95, 115, 135)
10 Back Squat - (205, 255, 275)
1 round:
50 double unders - this takes a while because I suckWOD:
10x 500m row - resistance set to 5 - with a 60 second rest in between intervals
(1) 1:43
(2) 1:49
(3) 1:53
(4) 1:50
(5) 1:51
(6) 1:49
(7) 1:55
(8) 1:52
(9) 1:48
(10) 1:4418:14 rowing time + 9 min resting
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CrossFit Endurance - Helen meets Annie - Coach Amelia Workout
400m run
21 Kettlebell Swings @ 1pood
50 ABMAT
12 pull-ups
50 Double Unders
400m run
21 KBS @ 1pood
40 ABMAT
12 pull-ups
40 DUs
400m run
21 KBS @ 1pood
30 ABMAT
12 pull-ups
30 DUs
400m run
21 KBS @ 1pood
20 ABMAT
12 pull-ups
20 DUs
400m run
21 KBS @ 1pood
10 ABMAT
12 pull-ups10 DUs
Wow! that's all I have to say...
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Row and Burp (Jackie's nicer cousin) Workout
5-5-3-3-1-1-1
Bench Press...work up to 1RM3 sets of max reps weighted or strict pull ups
WOD:
For time
1000m row30 burpees
I worked on pull ups first...I was able to do about 5 or 6 strict pull ups, but I can't string them together...I have to do them one at a time. I also tried some with the underhand grip and was able to do some that way as well.
For the bench press, I worked up to 90 lbs! New PR! :)
For the WOD...MAN 1000m takes forever! My quads and traps were already burning from yesterday's WOD...this made them feel EXTRA special. Did it in 8:25