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

Moxie Workout

-3X Max rep Clean & Jerk (135/95) 14 (95), 7 (115), 6 (115)
-3X 10-12 GHD Sit Up 12, 12, 12
-3X Max rep Ring Dip 17, 14, 12
-4X 100 meter sprints @ 70%

Record total reps (excluding sprints).
Wednesday 110831 Workout

"Jackie"

For time:

1000m Row
50 Thruster 45 lbs / 30 lbs
30 Pull-ups
Integrated Fitness WOD Workout

AMRAP
12 24" BJ
12 RT (20#)
6 HSPU

8 rounds + 4 RT
Moxie Workout

-3X Max rep Clean & Jerk (135/95)
16/13/10
-3X 10-12 GHD Sit Up
-3X Max rep Ring Dip
28/25
-4X 100 meter sprints @ 70%

Record total reps (excluding sprints).
Crossfit Games Open WOD 12.4 Workout

12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (20 lbs to 10' target) 9kg
- 90 Double Unders
-30 Muscle ups
F@#k work Workout

5 rounds for time

Row 250m
20 KB swings @ 24kg
Cindy Workout

"Cindy"
AMRAP in 20 minutes

5 Pull-ups (green)
10 Push-ups (1/2 on knees)
15 Squats

11 rounds + 10 push ups
Strength: Snatch Workout

Snatch 4x6

1 round at 40#
3 rounds at 45#
Cash Out: Handstand Push-Ups Workout

Handstand Push-ups 5x3

Medium box
Kelly Workout

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Need a training program?

Moxie Workout

Wednesday 110831 Workout

Integrated Fitness WOD Workout

Moxie Workout

Crossfit Games Open WOD 12.4 Workout

F@#k work Workout

Cindy Workout

Strength: Snatch Workout

Cash Out: Handstand Push-Ups Workout

Kelly Workout