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

Hotshots 19 Workout

4 rounds
30 squats
19 power cleans at 95lbs
7 strict pullups
Run 400M
8-30-13 Wendler (Bk Sq, Frnt Sq) & Metcon (Linda - abbrv) Workout

Wendler Strength:

Back Squat - 3x185, 3x205, 3x225, 5x250, 5x260, 5x280
Front Squats - 3x185, 3x205, 5x215, 5x230, 1x245 (was tired from volume)

Metcon:

Linda (abbrv) - 10-9-8-7-6-5 - Deadlift (300lbs), Hang Cleans (155), Bench Press (190lbs)

Time - 22:00
Saturday Funday Workout

200 M. Carry
100 partner ball situp
100 box jumps

200 M. Kettle bell carry (35lbs)= 70lb
100 pushups
100 KB squats (26lbs)

400 M. Ball carry
Push Press/ KB Swing Workout

20 Alternating minutes of
Push Press (115)
KB Swings (1.5 pood)
Alone WOD Workout

20 min AMRAP
30 DUs
20 Ring Dips
10 HSPU

6 rounds + 8 HSPU
Lucky 7 Workout

7 Rounds
7 Front Squats (165)
7 CTB Pullups
7... Workout

7 Rounds
7 Clean & Jerks (115)
7 Burpee Box Jumps
DLs Burpees Workout

EMOTM 15 min
5 DLs 70% (225)
5 Burpees
Modify Coe Workout

7 rounds instead of 10
9:18
8/31/13 Crossfit Portchester Workout

"Blackjack"
21 burpees
20 down to 1 renegade row 25lbs MOD 15lbs
1 up to 20 weighted overhead lunges 35lbs MOD 25lbs
21 burpees

Time cap 30 mins

Total reps 399

Brutal. Made it through to 19th round. Did the 2 renegade rows. Bummed not to finish. 61 remaining reps.

Need a training program?

Hotshots 19 Workout

8-30-13 Wendler (Bk Sq, Frnt Sq) & Metcon (Linda - abbrv) Workout

Saturday Funday Workout

Push Press/ KB Swing Workout

Alone WOD Workout

Lucky 7 Workout

7... Workout

DLs Burpees Workout

Modify Coe Workout

8/31/13 Crossfit Portchester Workout