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-
Conditioning Workout
EMOM 12
1) 50 DU
2) 4 Shoulder press + 4 Push press @ 60% SP
3) 10 Ring row (AHAFA) -
Treeni 5 = Glen Workout
“Glen”- 45 minute cap
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees -
EMOM30 Workout
EMOM 30
- 3-10 pull up/ c2b / bmu
- 4-12 hspu
- 1-3 rope climb
- 15/12 cal row / ergo bike (12/10 cal assault bike)
- rest
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Clean & Jerk Complex Workout
Every 1.30min x 8
High pull + Power clean + Hang squat clean + Squat clean + Split jerk@ max 65% of 1RM
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"Whitten" Workout
"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2/1,5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 9/6kg (20/14p)Target time 32-35 min.
Time Cap 45 min.
US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
The "Whitten" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212). -
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Metcon Workout
AMRAP 14
2 - 4 - 6 - 8 - 10 - 12...
DB Front Squats @2x22,5/15kg
Bar Muscle-Ups
- workout is done with a partner, you go I go per round -
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