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

Dirty 20 Workout

Run 400
20 PU
20 swing @24
20 Box Jump
The Gauntlet Workout

For Time:
20 Calorie Row
30 Wall Ball Shot (20 lbs.)
20 T2B
30 Box Jump (24")
20 Sumo DLHP (70 lbs. Kettle Bell)
30 Burpee
20 Shoulder to Overhead (135 lbs.)
200 meter run w/ 45 lb. bumper plate
Karen Workout

For Time

150 Wall balls
10ft Target
Grace Workout

For Time:
30 Clean and Jerks (135/95)
400 M Intervals Workout

6 x 400m
Katy Trail 6-7 Workout

Katy Trail Run. Love that shade...

6.65 miles at an 8:05 pace
CrossFit Games Open 12.2 Workout

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps 30
135 pound Snatch, 30 reps 1
165 pound Snatch, 30 reps----
210 pound Snatch, as many reps as possible-----
Clean and jerk Workout

Clean and jerk
Grace Workout

For Time:
30 Clean and Jerks (135/95)

Post WOD (8:38)
25 Chest to bar Pull Ups
50 Hand Release Push Ups
75 Sit Ups
100 Air Squats
Skill Work - Double Unders/Ring Dips Workout

Double Unders (3 rounds of 20 reps)
Ring Dips (3 rounds of 5 reps)

Need a training program?

Dirty 20 Workout

The Gauntlet Workout

Karen Workout

Grace Workout

400 M Intervals Workout

Katy Trail 6-7 Workout

CrossFit Games Open 12.2 Workout

Clean and jerk Workout

Grace Workout

Skill Work - Double Unders/Ring Dips Workout