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

8 rounds of madness for time Workout
- 8 Pullups
- 8 Pushups
- 8 Situps
- 20 Air Squats
Did the above as fast as I could. I was aiming for 8 rounds but had to break after 4 to stop from puking. First crossfit workout in way over a year.

Dropped phone midst of workout so I never got the time either :)
Filthy Fifty Workout

For time:
50 box jumps
50 jumping pull-ups
50 kb swings (35#)
50 walking lunges
50 KTE
50 push press (45#)
50 back extensions
50 wall ball shots
50 burpees
50 double unders

This was not my favorite WOD at all.
30 burpees, 60 kettle bell swings for time Workout

30 burpees, 60 kettle bell swings for time

Was done in probably less than 10 minutes, I was going to do 50-50 but I did not sleep enough and my stomach wasn't used to training before breakfast. I died after the first 20 burpees
Air Force WOD Workout

For time:

20 Thrusters
20 Sumo-deadlift high pulls
20 Push Jerks
20 Overhead squats
20 front squats

Do 4 burpees every minute on the minute.

I have a serious problem w/ overhead squats, they just kill me. They took me 5 sets to get through. If I could get that down to 2 then I am looking at an 8 minute instead of 11 minute time.
Max Bench Press, Ring Rows, Double Unders and sit-ups Workout

Nice little break today.

12 mins, 3 sets:
- max rep bench press (body weight)
- max rep ring row

I got a total of 54 bench press reps and 62 ring rows

5 mins max double unders: I got 124
3 mins max sit ups: I got 74.
Squat 1RM; Tabata Back Squats/Box Jumps Workout

20 minutes to reach 1RM on back squat

Then, using ~50% of 1RM, do Tabata back squats and box jumps, alternating. Meaning, do 20s of squats, rest 10s, 20s of box jumps, rest 10s... so you wind up with 4 rounds of each movement.

1RM = 275 lbs. Back Squat

Tabata:
squat(135 lbs.)/box jumps
Low round was 6/9
1R Max Shoulder Press, 1 round Helen and a little Ab magic... Workout
About 20 min to get your 1 rep max on shoulder press. Mine was 155.

1 round of Helen: 400 meter run, 21 kb swings with 53 lbs, and 12 pull-ups. My time was 2:11.

The ab workout was the following:
- 1 min plank
- 30 sec sit-ups
- 45 sec plank
- 30 sec sit-ups
- 30 sec plank
- 30 sec sit-ups
- 15 sec plank
- 30 sec sit-ups
*PR is for the push press amount
Max dead lift, As many as possible: HSPU in 10 minutes, BW squats in 5 minutes, push ups in 3 minutes, pull ups in 1 minute Workout

Dead lift: 325#

HSPU: 84
Squats: 134
Push ups: 97
Pull ups: 37
Seated press Strength

Seated press 4rm
5 Rounds for time: 10 Wall Climbers, 10 Toes to Bar and 20 Box Jumps Workout

WOD:
5 rds for time:
10 wall climbers
10 toes to bar
20 box jumps

Need a training program?

8 rounds of madness for time Workout

Filthy Fifty Workout

30 burpees, 60 kettle bell swings for time Workout

Air Force WOD Workout

Max Bench Press, Ring Rows, Double Unders and sit-ups Workout

Squat 1RM; Tabata Back Squats/Box Jumps Workout

1R Max Shoulder Press, 1 round Helen and a little Ab magic... Workout

Max dead lift, As many as possible: HSPU in 10 minutes, BW squats in 5 minutes, push ups in 3 minutes, pull ups in 1 minute Workout

Seated press Strength

5 Rounds for time: 10 Wall Climbers, 10 Toes to Bar and 20 Box Jumps Workout