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

Belly Flop Workout

21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)
Elevated Ring Rows Workout

Ring rows with feet on box and 25 pounds on chest
4 sets of 8
WOD Workout

5 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts (60/40 lb)
12 Alt. Dumbbell- Snatches @22,5/15kg
Crossfit Games Open WOD 12.5 Workout

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......
Tommy Mac Workout

2 RFT w/Shilpah
12 Burpees
12 Thrusters (115/75#)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerk
12 Burpees
12 Hang Squat Clean
12 Burpees
12 O/H Squats

5 minute rest

"Annie"
11-15-12 Workout

21-15-9

Box Jump
Ring Dips
DU
Weighted Plank Workout

2 minutes unbroken with 45lb...tough, but doable.
Endurance wod Workout

For Time
100 reverse walking lunges
75 jump squats
50 burpees
25 pull ups
50 push ups
75 sit ups
100 squats
Farmer/Waiter Workout

800m with 40lb dumbells, one always up, one always down...brutal.
Back squat 5 RM Strength

Back squat 5 RM

Need a training program?

Belly Flop Workout

Elevated Ring Rows Workout

WOD Workout

Crossfit Games Open WOD 12.5 Workout

Tommy Mac Workout

11-15-12 Workout

Weighted Plank Workout

Endurance wod Workout

Farmer/Waiter Workout

Back squat 5 RM Strength