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

Pena Strength

2RM Bench press
Crossfit total Workout

Crossfit total
CFweightlifting.com Strength
1. cln and jerk: work up to 70%x1, 75%x1, 80%x1, 85%x1x4
Snatch 1 RM Strength

Snatch 1 RM
Day 2 - 6 week Back Squat Challenge Workout

20 x 160# Back Squat
Modified "Diane" Workout

21-15-9
Deadlift 175#
Kettlebell swing 53#
120531 Crossfit 402 WOD Workout

A) Rack Jerk (behind neck)
3-3-3-3-3

135,165,205,245,255

B) 21-15-9
Burpees
Deadlift (225)
Ring Dips (assisted)

Time: 12:22
CFPR Workout

15 rounds

10 push ups h/o
8 wall balls
3 power snatch 60/40
Scrap Workout

Pre-Wod: 5 X 2 Thruster (#45, 50, 65, 70, 75)

Metcon: 1RFT
-5 Thruster (75-80% max weight) (I used 60 pounds)
-200 Meter Shuttle Run
-4 Thruster
-200 Meter Shuttle Run
-3 Thruster
-200 Meter Shuttle Run
-2 Thruster
-200 Meter Shuttle Run
-1 Thruster
-200 Meter Shuttle Run

Post WOD: Pick One:
-80 Sit Ups **
-50 T2B
-50 GHD
CFSC 20Jun11 - HPC, T2B, DUs Workout

12 min AMRAP
10 HPC 135/95
10 T2B
20 Double Unders “no singles” if you don’t have Double Unders Run 200m!!! Learn Double Unders…

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I only did the HPCs @ 115# per the advice of Cory, which was good advice :D

Got a total of 3 2/3 rounds + 14 Double Unders, i was really pushing to hit that 4 round mark but I got to the double unders with only 9 seconds :(

Need a training program?

Pena Strength

Crossfit total Workout

CFweightlifting.com Strength

Snatch 1 RM Strength

Day 2 - 6 week Back Squat Challenge Workout

Modified "Diane" Workout

120531 Crossfit 402 WOD Workout

CFPR Workout

Scrap Workout

CFSC 20Jun11 - HPC, T2B, DUs Workout