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

10 Imported Workout

Pre-WOD:
Work Up to a heavy Clean & Jerk

WOD : 10 minute AMRAP
-10 Hang Cleans (#134/95)
-10 Pull Ups
-10 Box Jump Overs
Snatch Workout

EMOTM Snatch for 10 mins
Best 21/Worst 27
Annie Workout

Pre-WOD
3X5 Bench Press

WOD - For Time:
(50-40-30-20-10)
-Double Unders
-Sit Ups

Post:
-90 seconds of max muscle ups
(mod: max ring dips)
4 mile timed run Workout

4 mile run

target 32 mins

Time 27:49mins

Happy :)
On The Double Workout

Pre-WOD:
-Work Up to a Heavy Jerk

WOD - 3 Rounds For Time:
-400 meter run
--15 HSPU
--50 Double Unders (mod: 3 to 1 singles)
Dead Ringer Workout

Warm Up:
21-15-9
-KB Swings
-Push Ups

Pre-WOD
3 X 3 Dead Lift

WOD - For Time:
21-15-9
-Dead Lifts (#225/145)
-Ring Dips

Post:
21-15-9
-GHD Sit UPs
-Max Hand Stand Walk/Hold
Dumbbell split cleans + Pullups Workout

5 rounds

15 DB split cleans (2 x 10k - only weight I had so did them fast)
21 Pullups (all split into 11, 10)
Fran Workout

Pre-WOD:
5X3 Front Squats

WOD - For Time:
(21-15-9)
-Thrusters (#95/65)
-Pull Ups

Post:
3 X 10 Back Extensions on GHD
Bar work Workout

3x 15 knees to elbow
2x toes to bar

Run 1 mile. Stretch

With a 60k bar..
3 x
15 deadlifts
12 hang power cleans
9 push press
6 front squat

21:38 mins
Crossfit Games Open 11.3 Workout

Pre-WOD:
(10-8-6-4-2)
Shoulder to Overhead Heavy

WOD - 5 minute AMRAP:
-Squat Clean to Overhead (#155/115)

Post:
Tabata Sit Ups

Need a training program?

10 Imported Workout

Snatch Workout

Annie Workout

4 mile timed run Workout

On The Double Workout

Dead Ringer Workout

Dumbbell split cleans + Pullups Workout

Fran Workout

Bar work Workout

Crossfit Games Open 11.3 Workout