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-
Tornado Watch Workout
Warmup:
7x2 (2 powerclean/1 jerk) - maxed out at 105#
Workout:
800M Run then:
- 8 min AMRAP
- 8 hang cleans (95/135lbs)
- 8 situps
- 8 hand release pushups -
120404 Strength - Snatch Balance Workout
15 min. Snatch Balance Practice
1 x 5 @ 45#
1 x 3 @ 65#
1 x 3 @ 80#
1 x 3 @ 95#
1 x 3 @ 105#
1 x 3 @ 105# -
For Grins Workout
Pre-WOD: Warm-up - practice Double Unders
WOD: For Time:
-30 Push Press (135/95) - did with 95, am a beginner so no RX
-50 Double Under
-20 Push Press
-50 Double Under
-10 Push Press
-50 Double UnderPost WOD: 2 miles run
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''Exes & Whys'' Workout
Warm-up Drills (03.30.2012)
Row 3 Minutes
12-9-6 Reps each of
Deadhang Chin-ups
Push-ups (CFGS)
Abwheel Roll-outs
Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch''Exes & Whys'' (03.30.2012)
Complete for time
Run 400m
15 x Push Press 35lbs
Run 400m
12 x Push Press 35lbs
Run 200m
9 x Push Press 35lbs
Run 200m
6 x Push Press 35lbs''Flapjacks'' (03.30.2012)
25-20-15-10-5 reps for time of
AbMat Sit-ups
Good Mornings 65lbs
un-timed -
120405 - Conditioning Workout
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PURE WOD 05.24.12 Workout
Group Warm Up
WOD
-30 Burpee Over-the-Box-Jumps (24")
-30 Toes-to-bar
-30 Push Jerk (115#)
-800m run(11:41)
Post WOD
20 unbroken back squats (135#)
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''It's an old story'' Workout
Warm-up Drills (04.04.2012)
Run 800m
15 x Burpee Jumping Pull-ups - scaled to standard pushups & green band pull ups
15 x Abwheel Roll-outs
15 x Deadlift (45lbs)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)''It's an old story'' (04.04.2012)
Complete as many rounds/reps as possible during each 4:00 AMRAP.
There is a 1:00 Rest interval to transition between efforts.
4:00 AMRAP of
5 x Thrusters (35lbs) DB
10 x Knees-2-Elbows
3R + 1
...
4:00 AMRAP of
5 x Power Snatch (65lbs) x 5
10 x Standard Push-ups
2R + 5 + 6
...
4:00 AMRAP of
5 x Sumo Deadlift High-Pull 16KG KB
10 x GHD Sit-ups
5R + 1
...
4:00 AMRAP of
5 x Scaled Back Squat (65lbs)
15 x KB Swings (16kg)
2R
...
4:00 AMRAP of
25ft Prowler Sled Push (140/95lbs)
10 x Slambal (20lbs)
2R -
2012OPENWOD3 Workout
18 minutes as many rounds as possible of:
-15 box jumps (24")
-12 shoulder to overhead (115 lbs)
-9 toes to barFor official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3