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

5/3/1 Squat Day (5s week) Workout

195 - 5
225 - 5
255 - 11

Accessory = 4 X 10 Squat Good Mornings (155)

*Legs a little stiff from the CFNA competition and somewhat tired. But the crew got me motivated for the last set.
Press 1 RM Strength

Press 1 RM
front squat &chest to bar pull ups Workout

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

scaled down to 100 lbs(45kg)

Chest-to-bar pull-ups
Thruster, Pull, Run Workout

Pre WOD:

5x2 Thrusters

WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

Got up to 225...failed the second rep. Rested, went for it again, and got both reps. Feels good to be getting back into crossfit again.
Helen Workout

400m Run
KB Swings 1.5 Pood
12 pull-ups
Push Up 1 RM Strength

Push Up 1 RM
Thruster 1 RM Strength

Thruster 1 RM
Run 1 mile Workout

Strength/Skill: Run 1 mile, for time.
HSPU & Pull-Ups Workout

For time...

10 HSPUs / 2 PUs
9 HSPUs / 4 PUs
8 HSPUs / 6 PUs
7 HSPUs / 8 PUs
6 HSPUs / 10 PUs
5 HSPUs / 12 PUs
4 HSPUs / 14 PUs
3 HSPUs / 16 PUs
2 HSPUs / 18 PUs
1 HSPU / 20 PUs

New PR for HSPUs... first time to complete a WOD with > 5 rx'd HSPUs!
Annie Workout

For time:

50-40-30-20-10

Double unders
Sit ups

Need a training program?

5/3/1 Squat Day (5s week) Workout

Press 1 RM Strength

front squat &chest to bar pull ups Workout

Thruster, Pull, Run Workout

5x2 Thrusters

Helen Workout

Push Up 1 RM Strength

Thruster 1 RM Strength

Run 1 mile Workout

HSPU & Pull-Ups Workout

Annie Workout