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

Those Damn Shoulders Workout
WOD
- 50 1RM Snatch 24 kg
- 50 KB Swing 32 kg
Warmed up with a mobility WOD.
Split Jerk Strength

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)
3-26-12 Workout

Run 5K for time
90 Min Basketball Workout

90 minute run.
Thump Workout

Pre-WOD: 5 X 2 Front Squat

WOD: 10 Rounds For Time:
-5 Thrusters (135/95)
-5 T2B
Puuuush Up Workout

30 Clapping pushups
100 Hand release pushups
Carry 45k 800m
100 Abmat situps
100 Flutter kicks
5k Imported Workout

Hands still bloody from Friday....5k instead of crossfit!
The Allrounder Workout

AFAP
3 rounds, 21-15-9 reps
pull ups
push ups
sit ups
squats
Romp Workout

For Time:

-800 Meter Run

10 rounds:
-5 Dead Lift (275/155)
-10 Hand Release Push Up

-800 Meter Run

Post WOD:
-4 minute plank
10 to 1 Curtis P,Pullup,Tucks Workout

10,9,8,7,6,5,4,3,2,1 of

Curtis P Complex 45k
Pullups
Tuck jumps

Need a training program?

Those Damn Shoulders Workout

WOD

Split Jerk Strength

3-26-12 Workout

90 Min Basketball Workout

Thump Workout

Puuuush Up Workout

5k Imported Workout

The Allrounder Workout

Romp Workout

10 to 1 Curtis P,Pullup,Tucks Workout