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

Push jerk Strength

5 x 3
"Nancy" Workout

"Nancy"
5 Rounds
400m Run
15 Overhead Squats (95/65)
Death by Burpee Workout

Power Snatch (40kg) x5, (Supposed to be Snatch but my shoulder won't let me OH Squat)
Toes-bar x10,
DUBs x30,
Every min on the min do 5 Burpees (145 in total)
5 rounds for time
Cindy Workout

(On-ramp intro)

Cindy:
5 pullups
10 Pushups
15 squats

What I did:
- jumping pullups (all 3)
- Pushups (real + real + knee + 9 on box
- Squats (3 real)
2252012 - 21-15-9 DL and Ring Dips Workout

21-15-9
Deadlifts 225
Ring Dips

Finished 9:23
195#
Half w/ Bands
Crossfit games open WOD #1 Workout
7 minute AMRAP:
- Max rep Burpees
Managed to get 97 in this one. I was happy with that. 6 inch jump had my quads screaming as well...
2012 Crossfit Open - WOD 1 Workout

Burpees

6" target, hips and chest must touch floor

AMRAP 7 minutes
A3. Capacity Builder Workout

In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups
... Rest :30 Seconds then proceed to A4
Crossfit games open WOD #1 Workout

7 minute AMRAP:

-Burpees
Saturday Make-up WOD Workout

WOD:

5 Rounds
7 C2B Pull-ups (blue + purple first round, green last four rounds)
9 Squat Clean Thrusters @ 65# (50#)

Knees out!!

Need a training program?

Push jerk Strength

"Nancy" Workout

Death by Burpee Workout

Cindy Workout

2252012 - 21-15-9 DL and Ring Dips Workout

Crossfit games open WOD #1 Workout

2012 Crossfit Open - WOD 1 Workout

A3. Capacity Builder Workout

Crossfit games open WOD #1 Workout

Saturday Make-up WOD Workout