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-
Body Armor Workout
4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter (Front) Squats (Each Side)
2x50: GHD Sit-Ups -
April Fools Workout
Pre-WOD
Work up to a heavy "cluster"WOD
5 RFT
5 Thrusters (95/65#)
7 C2B pull ups
9 HRPU
200m run -
extra lunch Workout
For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 repsi was smoked after the OHS!!!
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Nasty Girls (Modified) Workout
3 rounds for time of:
50 Squats
50 Crossfit sit-ups
10 Hang power cleans, 65# -
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April 02, 2013 WOD 1 - (130330) Workout
For Load:
Thruster 2-2-2-2-2-2-2105 x 2
115x 2
135x 2
155x 2
175x 2
185x 2
195x 2 -
Complex Clean and Jerk OTM Workout
A.) OTM 12 mins
Power Clean
Hang Clean
Split JerkB.) Heavy Deadlift x5
245#C.) 400m run
1 lap 75%
1 lap 100% = 1:29 -
"13.3" 12min amrap Workout
"13.3" 12min amrap
X 150 Wall Balls @ 10/ 6kgs (150)
X 90 Double Unders (16)
30 Muscle ups -
Burpee Pull Ups and Overhead Squats Workout
Wod
12, 9, 6, 3
Overhead Squats 135/95 - 43 lbs
Burpee Pull Ups - many weights to help me jump
Cash Out
Not for time, Run 800m
12:36 min
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