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

Row, FLR ring holds, box jumps Workout

5 sets 90% effort
Row 200m
10 box jump 24/20″
FLR on rings 30sec
rest 2mins
McGhee Workout

“McGhee”

30min AMRAP
5 Deadlift 185#
13 Push-ups
9 box jumps 24″

This one was long, had to pace myself so I didnt burn out at the start.
101 Workout

101 reps shoulder press, 45 #s
break
101 reps bench press, 45 #,s
5/3/1 Deadlift Cycle 4 - Week 1 Workout

275 - 5
315 - 5
355 - 10
*went back to conventional stance

assistance - Front Squat
120-10
140-10
165-10
Back Squat Workout

10 x 3 - Fast and powerful. ~65% of 1RM
Front squats Workout

Front squat 3-3-3-3-3 reps

45kg - 50kg - 55kg - 60kg -70kg

I have always struggled with front squats but for some reason last night it all came good and smashed my previous best. Previous best was 52.5k so I was well happy with that last night.
Row 10k Workout

Row 10,000 meters for time.

First time was 143W avg and 24 s/m
Rinnalleveto Strength

3 x 3 70 %
3 x 2 80-90 %
3 x 1 90-100 %
CrossFit Total Workout

CrossFit Total

1Rm Backsquat 115# (PR by 5#)

1RM Shoulder Press 60#

1RM Deadlift 145# (PR by 5#)

Score is total weight of all 3 lifts 320#
Pullups, Box Jumps, Wall Balls, Double Unders Workout

18' AMRAP of:
5 pullups
10 box jumps
15 wall balls
20 double unders

Need a training program?

Row, FLR ring holds, box jumps Workout

McGhee Workout

101 Workout

5/3/1 Deadlift Cycle 4 - Week 1 Workout

Back Squat Workout

Front squats Workout

Row 10k Workout

Rinnalleveto Strength

CrossFit Total Workout

Pullups, Box Jumps, Wall Balls, Double Unders Workout