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

12.2.11 Squats Workout

I think Cory is getting as tired of this squat program as I am!

5x7@195

Thats a new 5 rep max....and hit it 7 times...got very light headed and last 2 in the last set were definitely mind over matter (dont pass out, just stand up!)

Good Mornings 3x10 @95
"Angie" Workout

100 pullups
100 pushups
100 situps
100 squats
Row, FLR ring holds, box jumps Workout

5 sets 90% effort
Row 200m
10 box jump 24/20″
FLR on rings 30sec
rest 2mins
McGhee Workout

“McGhee”

30min AMRAP
5 Deadlift 185#
13 Push-ups
9 box jumps 24″

This one was long, had to pace myself so I didnt burn out at the start.
5/3/1 Deadlift Cycle 4 - Week 1 Workout

275 - 5
315 - 5
355 - 10
*went back to conventional stance

assistance - Front Squat
120-10
140-10
165-10
Back Squat Workout

10 x 3 - Fast and powerful. ~65% of 1RM
Row 10k Workout

Row 10,000 meters for time.

First time was 143W avg and 24 s/m
Rinnalleveto Strength

3 x 3 70 %
3 x 2 80-90 %
3 x 1 90-100 %
CrossFit Total Workout

CrossFit Total

1Rm Backsquat 115# (PR by 5#)

1RM Shoulder Press 60#

1RM Deadlift 145# (PR by 5#)

Score is total weight of all 3 lifts 320#
Pullups, Box Jumps, Wall Balls, Double Unders Workout

18' AMRAP of:
5 pullups
10 box jumps
15 wall balls
20 double unders

Need a training program?

12.2.11 Squats Workout

"Angie" Workout

Row, FLR ring holds, box jumps Workout

McGhee Workout

5/3/1 Deadlift Cycle 4 - Week 1 Workout

Back Squat Workout

Row 10k Workout

Rinnalleveto Strength

CrossFit Total Workout

Pullups, Box Jumps, Wall Balls, Double Unders Workout