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-
4th Day of Crossfitmas Workout
Crossfit Christmas Challenge:
- 1 Round of Helen, 3:11; .5 pt
- Tabata Squat - Bar Must Stay on Shoulders (95#), 45 reps; 1 pt
- 1 Minute Tire Flip, 15 reps; 3 pt
- 1000M Row, 3:50; 2 ptDANG IT! 1 second off getting a full point for Helen, and 10 seconds off getting 3 points for row ... just a little extra effort goes a long way ... another lesson learned! Keep pushing the boundaries of what I think I can do.
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Ke 5.2. Strength
Tänään oli hyvä tunnelma tehdä! Päätin heti mennessä et tänään en sitten nysvää ja pitää alkaa haastaa itseään.
Vajaa 4vk sitten 5x3 etukyykky 55,60, 65, 67,5 ja 70. Tänään tein 65, 70, 72,5, 75 ja 77,5. Viimeinen toisto oli todella raskas ja sen sai kyllä jo kyykätä tosissaan ylös :D mutta nousi ilman asennon kaatumista. Ens kerralla vielä kovemmat sarjat!
Tempokyykyt 4x10 42,5kg (viimeksi 3x10 40kg). Meinasi lähteä järki! Aina jossain seiskan kohdalla ahdistaa ja tekis niin mieli pysähtyä, mutta eieiei :) oli ihanaa!
Pk 30min (1000m row, 50 du, 50 kb swing 12kg, 50 walking lunge, 50 sit up): 2 kierrosta ja muutama kymmenen metriä soutua. Syke pysyi tänään tosi hyvin! Du nostaa kyllä, mutta hönkäilyllä laskikin helposti. Muissa ei juuri vaikeuksia. Jee!! Huomenna onneksi jo seuraava :)
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BBF 110225 Workout
EMOM 20
1) 20-30sec Handstand Steps
2) 30-40sec Weighted Box Stepups
3) 8-12 Goblet Squats (2sec pause at bottom)
4) 20-30sec Pullup hold
5) Rest -
Lördag 1/6 2019 Workout
partner WOD
3rft
Partner A Rows 500 Meters…
While Partner B performs a 30m Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Partner B Rows 500 Meters…
If kbs/dbs are droped 10 burpee penalty -
My Ghost Workout
6 rounds of:
1 minute of Kettlebell swings
1 minute of Burpees
1 minute of Double-unders
1 minute rest -
PARTNER WOD "Elodie" Workout
For Time :
► 100 Cal Row
► 080 Burpees over Man
► 060 Kettlebell Swing
► 080 Box Jump
► 100 Push Press -
Minute by Minute Workout
Pre-WOD:
- 5x5 Bench Press (75%)
- 5x5 Back Squat (75%)WOD:
Sprint length of gym touching the wall on the minute every minute increasing each round; must touch wall each length of the court:
- 1st minute, 1 length & rest time remaining
- 2nd minute, 2 lengths & rest time remaining
- 3rd minute, 3 lengths & rest time remaining
- 4th minute, 4 lengths & rest time remaining ... etc.
Go until you cannot complete required lengths within the minute interval.Post-WOD:
- Knockout! some basketball to wind down ...5:30am got 11 rounds, our 6:30 class top was 10 rounds ... happy to just touch wall and finish 9 rounds.
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TTP Engine week 3 Workout
75 min
2.Conditioning
A. 8-minute AMRAP
5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
10 Toes to bar
15 Air squat
Result: 4 rounds + 8 T2BActive recovery (walk, easy AB/row/ski erg) for 4-minutes before part B
B. 8-minute AMRAP
5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
10 Pull up
15 Box jump, 24/20″ > box step ups
Result: 3 rounds + 5 ring dipsActive recovery (walk, easy AB/row/ski erg) for 4-minutes before part C
C. 8-minute AMRAP
5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
10 Bar facing burpees > 5 burpees over the erg
Result: 5 rounds + 1 cal row172/190
COOL DOWN
A. Walk for 5 minutes
B. Lunge and/or Thoracic Flow -
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6min AMRAP Workout