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

Hammer Dance Workout

see photo...
8-6-4-2 Workout

8-6-4-2

Muscle Ups
Snatch 135#
Hand Stand Push Ups
30 Double Unders
3.1.2013 - CrossFit Total Workout

PR in your

Squat - 315
Press - 175
Deadlift - 385

TOTAL = 875

. . .or find a 1 RM for the day
3.2.2013 - March is here! Workout

11:52

30 KBS 32/24kg
30 Thrusters @ 45/35#
Run 800m
20 KBS 32/24kg
20 Thrusters @ 45/35#
Run 800m
"Lahaina CrossFit WOD" Workout

WOD #1- Deadlift 3-3-3-3-3 (315)
WOD #2-
15 Min AMRAP:
-Hang Squat Cleans 115#
-HR Push-ups
-Box Jumps 24"
3-6-9-12-15-18 etc etc (until time runs out)

( I did 12+8 95#)
PT - Pistols & HSPU Workout

PT - Pistols & HSPU
Cindy 3/2/12 Workout

20 Minutes

5 pull ups (black band)
10 pushups (knees)
15 air squats
Rest Workout

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Mobility WOD Workout

Foam roll calves, hams, quads & it
Stretch hip flexors
Lacross ball to lower back, hips & front shoulders
Kettlebell to lats & psoas
Squat hold w band/ankle mob
Team WOD Workout

Teams of 3 switching every 60 seconds for 15 minutes

Station 1: Dumbell Burpees
Station 2: Pistols (with purple band)
Station 3: AbMat Sit Ups

Need a training program?

Hammer Dance Workout

8-6-4-2 Workout

3.1.2013 - CrossFit Total Workout

3.2.2013 - March is here! Workout

"Lahaina CrossFit WOD" Workout

PT - Pistols & HSPU Workout

Cindy 3/2/12 Workout

20 Minutes

Rest Workout

Mobility WOD Workout

Team WOD Workout