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

Vesta CrossFit 07.14.2015 Workout

AMRAP 12'
10 KB squat snatch @24/16
25 burpees
T2B, walking lunges and American swings Workout

Amrap 7 min, 10 t2b, 10 walking lunges, 10 American swings
Jerk Strength

Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@55%, 1×5@65%, 1×5@75%, 1×3@80%, 1×3@85% – rest 60 sec.
Front Squat Strength

Front Squats (based on 1rm clean) – 1×5@55%, 1×5@65%, 1×5@75%, 1×3@80%, 1×3@85% – rest 60 sec.
Fat Elizabeth Workout

“Fat Elizabeth”

15-12-9 of:

Power Cleans 185/120#
Weighted Ring Dips 30/20#

For time.
6/30/15 Workout

AMRAP 14
3 Muscle Ups
5 Russian KBS each arm 70#
20 Sec plank
200m run
(5 pull ups + 5 ring dips)
6-29-15 DUBs, GHDs, DLs, PCs Workout

5 Rnds - 10 GHDs, 30 DUBs
DL - 5x185, 5x225, 5x275, 5x315, 5x365, 5x405
EMOM - Pwr Clns - 175lbs - 1,2,3,4,5,6, 7(4)
- Pwr Clns - 155lbs - 1,2,3,4,5,6,7
weighted pull ups Strength

5 x 5
6-28-15 60m sprint Intervals Workout

60m Sprint Intervals - on track - rolling - 10x60m - 8.43, 8.03, 7.91, 7.97, 7.81, 7.92, 8.00, 8.16, 8.23, 8.12
Bench press Strength

5 x 5

Need a training program?

Vesta CrossFit 07.14.2015 Workout

T2B, walking lunges and American swings Workout

Jerk Strength

Front Squat Strength

Fat Elizabeth Workout

6/30/15 Workout

6-29-15 DUBs, GHDs, DLs, PCs Workout

weighted pull ups Strength

6-28-15 60m sprint Intervals Workout

Bench press Strength