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
  • Team Workout

    1. Wendler Deadlift 5-3-1

    Scaled back percentages to original Wendler recommendations.
    285# - 3rep
    330# - 3rep
    370# - 2rep, couldn't get the last even after rest

    Time for a week off I think. Haven't had one since April-ish

    1. Team Practice Europa WOD #1
      200 backsquat at 185# / 135#
      completed my share - 50 back squats @ 185# in 10-10-5, then 10-8-7

    2. Team (Individual Component) Practice

    Each team member does the following:
    30 DU
    20 Pullup
    10 Handstand Pushup

    1. Team (Individual Component) Practice 50cal Airdyne + 50 DU + 50 KB Snatch @ 53# / 35#

    WODs 3&4 - Each workout is different, but to be performed in the same: style four athletes must perform each of the three drills in order. Team members cannot move to the next station until the team member in front of them has left that station. When the last team member completes his or her final movement and joins the others in the designated finish area, the workout is complete.

  • Karen - 150 wallball for time (10 ' w/ 20# ball) Workout

    150 wallballs (10' high) using a 20 lb. Dynamax ball

    did this early in the morning at about 5:20 after walking the dog. It was raining outside, but I was able to do the WOD under a little protection
    I did this as 10 sets of 15 reps - all unbroken.
    I felt pretty good with good form and no missed reps. Standing tall and really releasing made each rep go much smoother.. not forcing the movement. No bouncing off the bottom.
    I think I could have gone a little faster, but I liked the way I split it up. I think next time I might go for sets of 16, and if I can keep up sets of asy 17 or 18 then I'll elliminate a whole round and therefor start to make it faster as well.

    POST WOD:
    a few minutes after I finished Karen I did 5 rounds of 10 perfect med ball cleans on the minute.
    I was really concentrating on posterior lift on the deadlift/ initial pull, then the hip exploding vertically, and finally on really pulling myself under the ball. All reps felt good.

  • WOD 120720 Workout

    10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.

    200x1, 210x9

    Notes: Percentage should be by feel. All reps should feel relatively heavy, but fast. DO NOT work to a 1RM. You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

    Strength

    1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.

    265x15

    Notes: The bar should be loaded with 65% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

    2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

    100/110/110/120/120

    Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

  • Sweat before Kaboomtown Workout

    WARM UP:
    3 Rounds
    Sledge Strikes-5 right, 5 left, 5 over the top

    SWOD:
    DB Bench Press 4 x 5 @ 60, 70, 60, 60 lbs
    Reverse Rope Row 4 x 5

    CWOD: 3 RFT
    10 Clean (135/95)
    10 Box Jumps (24/20)
    10 Wall Balls (15 lb)
    10 Burpees

    Time is for CWOD only

  • 1 Mile Workout

    1 mile

  • Angie Workout

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Air Squats

  • 2012 Games Chipper Workout

    For time:
    155 pound Overhead squat, 10 reps
    10 Box jump overs, 24" box
    135 pound Thruster, 10 reps
    205 pound Power clean, 10 reps
    10 Toes to bar
    10 Burpee muscle-ups
    10 Toes to bar
    205 pound Power clean, 10 reps
    135 pound Thruster, 10 reps
    10 Box jump overs, 24" box
    155 pound Overhead squat, 10 reps

    95# ohs
    90# thruster
    135# clean
    Mu = 2x pu/dip, no help

  • 2012 Reebok CrossFit Games Chipper Workout

    For time:
    155 pound Overhead squat, 10 reps (did 95 lbs)
    10 Box jump overs, 24" box
    135 pound Thruster, 10 reps (did 95 lbs)
    205 pound Power clean, 10 reps (did 95 lbs)
    10 Toes to bar
    10 Burpee muscle-ups (did 1 PU & 3 dips)
    10 Toes to bar
    205 pound Power clean, 10 reps (did 95 lbs)
    135 pound Thruster, 10 reps (did 95 lbs)
    10 Box jump overs, 24" box
    155 pound Overhead squat, 10 reps (did 95 lbs)

    14:44

  • Isabel Workout

    For time:
    Snatch 135 lbs, 30 reps (did 95 lbs)

    5:29

  • PT with Coach T Workout

    Buy in:
    50m butt kicks
    16 walking lunges
    10 KBS 1.5 pood
    7 KB snatch @ 1.5 pood each hand
    10 push ups
    20sec mountain climbers
    7 burpees
    400m run

    Skill work:
    Butterfly kipping pullups
    Power Cleans

    WOD:
    10 min AMRAP
    5 Power cleans @ 175#
    10 Butterfly pullups

    5 rounds + 2 power cleans

    Cash out:
    2x50m farmer walks (65# DB w/ fat grips)