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

extra lunch Workout

5x5 back squat (BS)
180, 200, 225, 245, 265

5X5 hang clean (HC)
130, 145, 160, 175, 190
extra lunch Workout

5x5 bench press (BP)
135, 150, 170, 185, 200

db rows #55
5x12
Trifecta Workout

18-15-12-9-6-3
KB Goblet Squat (53#)
Situps
Burpees
Row, Push Press, Burpees Workout

Four rounds for time of:

Row 500 meters
80 pound Push press, 15 reps
15 Burpees
CrossFit Mainsite WOD Workout

3 RFT:
15 HPC at 95#
15 burpees
= 5:42

(in 100 deg heat)
Scorched Workout

Skill: (alternate between A & B)
A: 4x max unbroken toes to bar
B: 4x5 strict Press

Cond:
3 rounds
7 strict press 95lbs
14 hang cleans
21 wall balls
Christine Workout

3RFT
500m row
12 deadlifts @ bodyweight (115#)
21 boxjumps (20")
13:57
Daniel Workout

For time:
50 Pull-ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Crossfit Total Workout

Back Squat, 1-rep max
Shoulder Press, 1-rep max
Deadlift, 1-rep max

BS - 145
SP - 70
DL - 180
Victory Dogs Workout

Five Rounds for Time:
200M Run
17 Burpees

Need a training program?

extra lunch Workout

extra lunch Workout

Trifecta Workout

Row, Push Press, Burpees Workout

CrossFit Mainsite WOD Workout

Scorched Workout

Christine Workout

Daniel Workout

Crossfit Total Workout

Victory Dogs Workout