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

1st WOD back after two months.... Workout

5 rounds
25 Wall Balls (14 lbs, 8 ft)
7 Muscle Ups (not-RX)
110 Burpees for time/5 x Box Jump 30" top of every minute Workout

110 burpees for time

every top of the minute you do 5 x 30" box jump.

Start with box jumps
Run 800m for time Workout

Run 800m as fast as you can (90-95%) without losing technique.

Rest as needed.

Repeat.

Report the fastest time.
WOD 23 Workout

2 RFT
50 KB SWING 12KG
50 GOBLET SQUAT 12 KG
Strength: Dips Workout

Dips 5x5
*if you can't do them unassisted, do negatives

(I did negatives :))
8 Min AMRAP: Thruster/Double Under ladder Workout

8 minutes AMRAP

thrusters 95# and double unders

round 1 is 2 thrusters, 10 double unders
round 2 is 4 thrusters, 15 double unders
etc.
Fran Workout

21-15-9
Thrusters (95)
Pull-Ups
CrossFit For Hope Workout

221 reps!
Row - Pull Ups Workout

750m Row
10 Pull-ups
500m Row
20 Pull-ups
250m Row
30 Pull-ups

Used the purple and green bands. Rower set to 5

11:40
Jacked circuit Workout

2 strict mu
10 crab extension
10 ring support pull outs
10 crab extension
10 bottom of ring dip swing
10 lat opener
20s closed tuck hold on rings
10 lat opener
10 HS side steps to 10kg plate
30s shoulder extension
15+15 side plank raises
10+10 donkey kicks

Need a training program?

1st WOD back after two months.... Workout

110 Burpees for time/5 x Box Jump 30" top of every minute Workout

Run 800m for time Workout

WOD 23 Workout

Strength: Dips Workout

8 Min AMRAP: Thruster/Double Under ladder Workout

Fran Workout

CrossFit For Hope Workout

Row - Pull Ups Workout

Jacked circuit Workout