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

FRONT SQUAT Workout

Front squat 3-3-3-3-3 reps

135-185-205-225-245(PR)

I think I could have gone higher. Finished out a ladder with back squats and ended at 315 for 3 reps.
6-8-12 Friday’s WOD Workout

“Nancy”

5 Rounds

400m Run

15 OHS 95/65

First time doing Nancy, havent done OHS in a long time, shoulder was weak.

Need to do OHS!
CrossFit Total Workout

1 rep max of:

Squat 143

Press 63

Dead Lift 203

Total 409
Bass Hill Repeats Workout

10 rounds for time:
Run up hill to gate, walk down (rest period and safety on this steep hill)
When you get to the bottom...time to go up again!
CFG 12.3 Workout

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press, #115/75
9 Toes-to-bar

4 rounds + 15 Box Jumps + 12 PP + 7 TTB
lazy day Workout
5x3 push press (130)

with 15# weight vest
-12 min amrap of:
5 pull ups
10 push ups
20 air squats
- 5 rounds plus 6 push ups
Breathe and Stop Workout

Strength: 3RM Shoulder Press 105#

Metcon:
2 RFT:
-15 front squat (65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

Shoulder Press: 105#
TTR + Burpees Workout

4 Rounds for time:
10 Burpees
10 Toes thru Rings
Push Press 3 RM Strength

Push Press 3 RM
100 Burpee Challenge Day 65 Workout

100 Burpee Challenge Day 65

Need a training program?

FRONT SQUAT Workout

6-8-12 Friday’s WOD Workout

CrossFit Total Workout

Bass Hill Repeats Workout

CFG 12.3 Workout

lazy day Workout

Breathe and Stop Workout

TTR + Burpees Workout

Push Press 3 RM Strength

100 Burpee Challenge Day 65 Workout