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

WOD: Abtastic Situps, T2B, Power Cleans Workout

21 Minute AMRAP

20 Situps

20 T2B

10 Power Cleans (135)

3 rounds + 6 Situps
Press 5 RM Strength

Press 5 RM
1 hour biking Workout

Vondelpark - center- home
Running Dirty 30 Workout

5 rounds for time:
Legion Run
30x Hand Release Push-up
30x KB swing (24kg/16kg) (Russian swings, focus on hip snap)
30x situps
EMOM X 12 Workout

odd: 2 deadlift @ 153,5kg (80%)
even: 2 bench press @ 85kg (80%)
OHS Workout

OHS 3,3,3,3,3
Then:
10 min AMRAP
10 OHS 95/65
10 C2B
20 DU’s

OHS 55# PR
front squat wawes 2*(3-2-1) heavy single Strength

front squat wawes 2*(3-2-1) heavy single
FUNCTIONAL FITNESS FACTORY Workout

Warm up
3 min jump rope
10 Shoulder dislocate
10 OHS
10 Pushup
2 rounds

OHS 15minute EMOM
5 minutes 3 @ 70%
5 minutes 2 @ 75%
5 minutes 1 @ 85%

WOD
4RFT
10 DB Snatch
10 Burpee

Posted on 9 December 2013
WOD 1 Hang Cleans/Pushups Workout

10 Rounds for time:

10 hang cleans

10 pushups
HSC Runner Workout

Hollow Rock Challenge
100 Hollow Rocks

Strength
Hang Squat Clean
2-2-2-2-2

WOD
5 Rounds
12 Hang Squat Cleans (115,80)
300m Run

L2 (95,65)
L1 (65,35)
ADV (135,95)

http://crossfitsouthie.com/hang-squat-clean

Need a training program?

WOD: Abtastic Situps, T2B, Power Cleans Workout

Press 5 RM Strength

1 hour biking Workout

Running Dirty 30 Workout

EMOM X 12 Workout

OHS Workout

front squat wawes 2*(3-2-1) heavy single Strength

FUNCTIONAL FITNESS FACTORY Workout

WOD 1 Hang Cleans/Pushups Workout

HSC Runner Workout