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

Body Armor Crossfit Drop-in, Day 1 Workout

400m Run warm up
2x5 of:
Light weight KB windmills
Dive bomber stretch complex
then:
Up and back of butt kickers & high knees
then:
1x5 of windmills and dive bombers

Push Press 5x5 (last set 5+)
(110, 115, 125, 135, 155# (8x))

WOD:
15 minutes to get as far as possible of:
- Elizabeth
21-15-9 of
135# cleans
Ring dips
- 50 sit ups
-AMRAP Cindy
*Score is rounds of Cindy
3 complete rounds plus 5 pullups, 7 pushups.
Burpee Challenge Day 75 Workout

75 Burpees
21-15-9 Workout

Snatch @ 125lb
Ring dips
Just a WOD Workout

WOD:
5x
2 Body Blasters
4 Ring Dips
6 Pull Ups
8 GHD Sit Ups (a.k.a. The DePantser … d’oh!)
10 Push Ups
12 Box Jumps 24”/20”
MetCon Quickie Workout

8 Minute AMRAP
8 Push Ups
10 Med Ball Cleans @ 20 lbs
12 Sit Ups

4 rounds, plus push ups and 7 med ball cleans
100 Burpee Challenge Day = 69 Workout

100 Burpee Challenge Day 69
Powerlifting Workout

Push Jerk
3 reps with 1 minute rest, 10 rounds

Warmup
10x#95
5x#135

4x#185
1x#165
5x#135 (wrist hurt so reduced, no power)

HSPU strict 3 rounds max reps 1,1,2
Sprint DU Workout

16 Rounds

100M sprint
10 DU
Let It Go Workout

Strength: 3x3 Back squat (80%, 85%, 90% of 1RM)
250, 260, 275
:
5 RFT
9 push-ups (ring or clapping)
15 KB swings
21 II unders
Press Tuesday Workout

3x3 Strict Shoulder Press
120x3
130x3
135x3

12min
Push Press (95)
30 Jump Lunges
15 Situps

Need a training program?

Body Armor Crossfit Drop-in, Day 1 Workout

Burpee Challenge Day 75 Workout

21-15-9 Workout

Just a WOD Workout

MetCon Quickie Workout

100 Burpee Challenge Day = 69 Workout

Powerlifting Workout

Sprint DU Workout

Let It Go Workout

Press Tuesday Workout