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-
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12 Days of Crossfit Workout
1 HSPU - I used a box
2 Push-ups
3 Burpees
4 Knees-2-Elbows
5 Box Jumps - I used a 20" box
6 Air squats
7 Sit-ups
8 Wallballs - I used a 14# WB (as rx'd)
9 Double-unders
10 Kettlebell swings - I used 35# KB (as rx'd)
11 Pull-ups - I used a blue (small) band
12 Thrusters - I used 65# (as rx'd) -
Seminar wod Workout
25 cal assault bike
25 GHD sit upThen: 3 rounds
15 wallball 9/6kg
15 hang power clean 40/30kg25 GHD sit up
25 cal assault bikeTimecap: 12min
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3x3 Deadlifts and 1x15 Deadlifts Workout
3x3 Deadlift
155-165-175lbs**185lbs was easy on the way up, but felt funky on the way down...I decided against the next two. Butt down (tends to pop up), shoulders back (tend to shift forward), knees out (tend to swoop in a little)...as I get heavier.
1x15 Deadlift
155lbsI followed my deadlifts with 30 Double Unders and 40 Kettlebell swings...I then stopped. :)
BW: 130lbs
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Lördag 25/8 2018 Workout
A: Partner WOD
2 rounds:
3 Minutes of Shoulder to Overhead 42/30
Rest 2 Minutes
3 Minutes of Front Squats 42/30
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes
In teams of two, with only one teammate working at any time. -
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3-5 rounds Workout
500m Bike
6 Power snatch
500m Bike
6 Power Clean & jerk
500m Bike
6 Thruster*Go sustainable pace!
*TnG with barbell(rx:60/40)
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Engine triangle Workout
10 rounds of:
1 min Bike erg
1 min Ski erg
1 min Row erg
1 min rest
Aim for 12+ calories per machine