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
  • "OH" Boy... Day 1 Workout

    Warm up
    200m Run
    2x
    8 Good Mornings
    10 Walking Lunges (Each Leg)

    Mobility

    Deadlift Work

    At 85% of Prescribed workout weight: 3 Reps EMOTM of #115
    Shoulder Prep in between sets

    WOD

    5 Rds for Time

    15 OH Walking Lunges 45/25
    12 T2B - Went to Knee Tucks after 1st Rd
    9 DL 155/115 - Did 115#
    6 HR Burpees jumping to 45#plate

    Time 21:01.

  • Squat Cleans with Tabata Workout

    120724 WOD

    A) Clean (Full/Squat)
    1-1-1-1-1-1-1
    185 - 195 - 205 - 215 - 225 - 235 failed 2x.

    B) Tabata - Lowest score with total reps for Row
    Bottom-to-bottom squats - 17/15/12/11/11/11/11/11
    Row (total calories) (10/7 Damper) Subbed KB SDHP 1.5 pood
    12/11/12/12/12/12/12/11 = 94 reps
    Hang Power Clean (95/65)
    11/10/8/8/8/8/8/8

    B2B Squats - 11
    SDHP - 94
    Hang Power Clean - 8

  • WOD 120724 Workout

    1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.

    140/150/155/165/155/150 *missed third 165 and a few 155. fatigue

    2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

    175/185/205/210/205/185 *missed one at 205 on the back side

    1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.

    135/155x2

    1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

    135/155/185

  • Man Up! Workout

    Back Squats:
    5 @ 75% - 240
    3 @ 85% - 270
    1 @ 95% - 305

    Metcon: 5 RFT (12 Minute Cap)
    5 Man Makers 25#
    10 T2B

    I had no business messing with friggin Man-makers. They took my manhood and made me cry! LOL! Wrong line of business on my b-day. Went waaaaaay past the time limit.

  • "OH" Boy... Workout

    Warm up
    200m Run
    2x
    8 Good Mornings
    10 Walking Lunges (Each Leg)

    Mobility

    Deadlift Work

    At 85% of Prescribed workout weight: 3 Reps EMOTM of #135
    Shoulder Prep in between sets

    WOD

    5 Rds for Time

    15 OH Walking Lunges 45/25
    12 T2B
    9 DL 155/115
    6 HR Burpees jumping to 45#plate

    Time 20:00rx

    Well this was a burner... first 3 rounds felt good last 2 got a little hard with the lunges and T2B.

  • Got Tire? Workout

    Warm Up:

    4 rounds
    20 single arm rope swings (10 each arm)
    20 double arm rope swings
    20 lunges (10 each leg)

    5,4,3,2,1 reps of:
    Strict pull ups

    WOD:
    4 rounds for time
    10 sledge strikes, left
    10 sledge strikes, right
    6 tire jumps
    4 tire flips

    Tire Jump = start on outside of tire, jump inside tire, then jump outside of tire that is 1 rep. Turn around and repeat for 2nd rep. repeat.

  • Luisa Workout

    400 m run
    2 x sequence (21)
    OHS
    PU
    SU
    Back extension
    30 clean press (35 lb)

    21 min AMRAP
    21 OHS (45 lb)
    21 Hand raise push up
    21 Situp
    400 m medball run (14 lb)

  • "Quicksand" Workout

    Visited Troy's crew at Crossfit Earned in Merrimack, NH for this WOD.

    Warmup
    Speed rope 1:00 x 3
    2 Rounds
    5 HSPU
    10 Air squats
    15 abmat situps

    Strength - Weighted Push-ups
    10 - unweighted warmup
    10 - 10lb added
    5 - 20lb added
    5 - 35lb added
    2 - 45lb added
    2 - 70lb added

    Quicksand - Four rounds for time.
    Run 400m
    50 Air Squats
    16:25

    Cash Out - For time 21-15-9
    Row Kcal
    Knees-2-Elbows
    7:00

  • 072512 Workout

    Deadlift:
    10 @ 115#
    8 @ 135#
    6 @ 155#
    4 @ 170#
    2 @ 185#
    2 @ 205#

    took as much time in between each set

  • CF Games WOD Workout

    http://crossfitsouthie.com/cf-games-experience

    Skill
    Bar Muscle-up
    Pull-up
    Split Snatch

    WOD
    Track triplet: CF Games WOD
    Three rounds for time of:
    8 Split snatch, alternating legs (115 / 75lbs)
    7 Bar muscle-ups
    Run 400 meters

    Level 2 (95,55), 14 c2b pull-ups <===
    Level 1 (65,35), 10 pull-ups