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

21-15-9-3 Workout

21-15-9-3

Pushup (hand release)
Thrusters 20# DB
Pull ups
Sit ups

9.33
Airdyne steady effort for 15 min Workout

Decide on a moderately fast pace and keep it steady for 15 min. Go for constant small burn, however you should be ready for more after a few minutes rest.
Post total calories.
CF LPR 20150113 WOD Workout

10min AMRAP of:
* 1 round of Cindy
* 15 Wall Ball
* 1min rest
"Grace" Workout

For Time:
30 Clean & Jerks, 135#/95#
amrap 12 Workout

front squats
Askelkyykkyjä Strength

3x 10 m
askelkyykkyjä tanko eturäkissä
WARM-UP Workout

DAY 1
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps
Hacking IT Workout

For Time:
-21 Overhead Squat
-100 Ft Lunges
-15 Overhead Squat
-100 Ft Lunges
-9 Overhead Squat

-100 Ft Lunges

Post WOD:
Tabata Sit Up
8 rounds - (103)
Airdyne fast intervals 5min total Workout

Three intervals with active rest. Increase watts on each interval. Keep watts over the target. Post average watts.

Example:
Based on 15min moderately fast average pace 220W

0-1min: 320W
1-2min: 150W
2-3min: 380W
3-4min: 150W
4-5min: 420W
Crossfit Games Open WOD 12.2 Workout

10min AMRAP

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Max reps (210/120)

Need a training program?

21-15-9-3 Workout

Airdyne steady effort for 15 min Workout

CF LPR 20150113 WOD Workout

"Grace" Workout

amrap 12 Workout

Askelkyykkyjä Strength

WARM-UP Workout

Hacking IT Workout

-100 Ft Lunges

Airdyne fast intervals 5min total Workout

Crossfit Games Open WOD 12.2 Workout