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

5X5 Shoulder Press Workout

Linear @ 115# last set @ 125.
Shoulder complex + metcon Workout

Strength
Take 15 minutes to find a 1RM in the following complex:
Push Press / Push Jerk / Split Jerk
Bars may be taken from the racks.

Metcon (for time)
20 – 16 – 12 – 8 rep rounds of
Front Rack Forward Lunges (95/65)
After each round, do 10 toes-to-bar and run a 400m.

results: 185/195/205, 15:47
WOD: Clean & Jerk, Burpees Workout

2-4-6-8-10
Clean and Jerks 135/95
10-8-6-4-2
Bar hopping burpees
Deadlift, 400m Workout

Four rounds for time of:

155 pound Deadlift, 15 reps
Run 400 meters
Jackie Workout

1000 m Row, 50 Thrusters, 30 Pull-ups

15#, JPU
Clean and Jerk Workout

Clean and Jerk
Volleyball Workout

Volleyball
Pushup/squat AMRAP Workout

Complete as manyrounds aspossible in 15 minutes of:

20 Push-ups
50 Squats

Completed 5 1/2 rounds
Tower26 - swimming Workout

hard and heavy day. Lots of work with full buoy. Felt like drowning and quitting many times. Didn't.
CrossFit - CFLA Workout

ME - Press - 4x2
135-135 (1)-125-130

Skill work: pistols, rope climbs

3 rounds for quality:
:60 candlestick pistols
:15 rest
:60 rope climbs
:15 rest
:60 box jumps (20")
:15 rest

Need a training program?

5X5 Shoulder Press Workout

Shoulder complex + metcon Workout

WOD: Clean & Jerk, Burpees Workout

Deadlift, 400m Workout

Jackie Workout

Clean and Jerk Workout

Volleyball Workout

Pushup/squat AMRAP Workout

Tower26 - swimming Workout

CrossFit - CFLA Workout