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

T.U.P. Workout

15 12 9 6 3
Power Cleans
Pull-ups
Front Squats
Pull-ups
CFC CLASS 171116 Workout

A. 700m Run@12/9# Medball
Max Effort HS Hold
700m Run@12/9# Medball
Max Effort Ring Dip Hold
700m Run@12/9# Medball
Max Effort Squat Hold
700m Run@12/9# Medball
Max Effort Deadlift Hold@50/35
700m Run@12/9# Medball
Max Effort Push Up Hold

B. Max Rep UNBROKEN DB Sit Up
Jumppaa Strength

10x
5 leukaa
10 punnerrusta
10 hollow
50 double unders for time Workout

After workout
Vesta CrossFit Workout

4 rounds
1' wall ball @9/6
1' box jumps @24/20
1' row (cal)
1' double unders
Team WOD Workout

1000 Skip
150 KBS
100 Burpees Box Jump
80 Thruster 40/30
60 SDHP
30 Push-up
100 Deadlift
Conditioning Workout

5 RFT:
6 Snatches
6 Pistols (3 each leg)
Power clean Strength

2 X 100 kg + 4 X 1 X 100 kg
- Still work to do with the technique. No hook grip and knees too flexed at the beginning.
Back squat 4x4 Strength

Add weight every set, last set heavy!!
Grace Workout

30 Clean and Jerks (135#)

Need a training program?

T.U.P. Workout

CFC CLASS 171116 Workout

Jumppaa Strength

50 double unders for time Workout

Vesta CrossFit Workout

Team WOD Workout

Conditioning Workout

Power clean Strength

Back squat 4x4 Strength

Grace Workout