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

4-6-11 WOD Workout

20 min AMRAP
400m Run
25 Wallball 20/14
Tabata Mash Up Workout

Sit ups
Double Unders
4-6-11 WOD Workout

4-6-11 WOD
20 min AMRAP
400m Run
25 Wallball 20/14
5 rounds Lunges, plate push ups, step ups Workout

5 rounds
50ft Weighted OH Lunges 45/25
10 Plate Push-up
50ft Weighted OH Lunges 45/25
10 Weighted Stepup 20″ (No Jumping)
hit the deck Workout

normal hit the deck
"The Weight is Over" (from Omega CrossFit) Workout

Five Rounds of:
5 Sumo Deadlift High Pull (75/115lbs)
5 Thruster
5 Hang Clean
5 Deadlift

Rest 3-minutes between rounds.

41/41/42/43/46 Seconds

This was a forearm blaster. I also worked on my Squat Clean & Jerk and Back Squats.

BW: 128lbs
Strength AMRAP Workout

12min AMRAP

5 x ring pull ups (I scaled to jumping chin ups)

7 x power snatch

total=
5 rounds @ 15kg
1 round @ 25kg
CrossFit Games Open WOD 11.2 Workout

15 min AMRAP:
9 deadlift (155#/100#)
12 push up
15 box jump (24"/20")

100# deadlift; pushups on knees, step ups as subs

5 rounds + 1 Box
4-6-11 WOD Workout

20 min AMRAP
400m Run
25 Wallball 20/14

Six rounds plus 100 meters. Felt good except for pinch in right thigh. Rolling before workout definitely helped.
hit the deck Workout

normal hit the deck

Need a training program?

4-6-11 WOD Workout

Tabata Mash Up Workout

4-6-11 WOD Workout

5 rounds Lunges, plate push ups, step ups Workout

hit the deck Workout

"The Weight is Over" (from Omega CrossFit) Workout

Strength AMRAP Workout

CrossFit Games Open WOD 11.2 Workout

4-6-11 WOD Workout

hit the deck Workout