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

Back Squat Workout

50/8 60/5 70/3 75/3 80/3 85/3 90/2 80/3 85/2 90/3
115-135-155-165-175-185-200-175-185-200
Oly: PSn, Sn Bal Workout

Psn (Bkn/Flr)
50/4x2 65/3 75/2 80/2 85/2x2
23-30-35-36-38

Sn Bal
60/4 70/3 80/3 90/3 95/2 100/2
36-42-48-54-60
Oly: Cl, FS + J Workout

Cl 50/4x2 65/3 75/3 80/2 85/2 90/1x3
34-44-50-54-57-60

FS + J
50/4+4 60/3+3 70/2+2 75/2+1 80/2+1 85/(2+1)x2
34-44-47-50-54-57
OC Throwdown WOD #3 Workout

5 rft:
8 bar facing burpees
8 deadlifts 155#
8 toe to bar

15 min muscle up practice
handstand walks/holds
2012OpenWOD1 Workout

7 min AMRAP

Burpees
Crossfit Total Workout

Total Weight

1 Rep Max Dead Lift
1 Rep Max BackSquat
1 Rep Max Strict Shoulder Press

(170kg, 140kg, 56kg)
100 GHD Sit-Ups for time Workout

Just like it sounds

100 GHD Sit-Ups for time
BearFit Fight Gone Bad Workout

3 rounds:
1min at each station
- Bear Complex - 40kg bar
- Parallette Pass Through
- Ring Plank/Supermans
- Double Unders
- Reverse Burpees
- Rest
BearFit Little Grind Workout

20 x 40kg G2O
20m Lunge Twist holding 10kg plate
20 x Sandbag Squats
20m Sandbag Lunge
20 x Sandbag Cleans
20m Sandbag run
20 burpees
60m sandbag run
Run 1 lap around The Haven
Attack the Snatch Workout

75 snatches for time

Need a training program?

Back Squat Workout

Oly: PSn, Sn Bal Workout

Oly: Cl, FS + J Workout

OC Throwdown WOD #3 Workout

2012OpenWOD1 Workout

Crossfit Total Workout

100 GHD Sit-Ups for time Workout

BearFit Fight Gone Bad Workout

BearFit Little Grind Workout

Attack the Snatch Workout