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

Murph Workout

Murph
pull-ups, dips, burpees Workout

5 rounds for time of:
7 pull-ups
7 dips
21 burpees
10x500m Rowing Workout

10 Rounds

500m Rowing (goal every under 1,45)

rest 2min between rounds
4-15-11 Modified WOD - Deadlifts, KBS, Box Jumps Workout

6 Rounds

Deadlifts 105
KBS
Box Jumps
ON THE MINUTE - LAST MAN STANDING Workout
9 JUMPING SQUATS
6 PUSH-UPS
3 POWER CLEAN 95/65
- MINIMUM TIME 12 MINUTES (12 ROUNDS)
Hang cleans and ab ripper Workout

9m of hang cleans up to 60s
16m of P90x2 ab ripper (tough)
"Ogar Strong" Workout

14min AMRAP
3 Power Snatch 135#
1 Muscle Up
12 Wall ball 20#

9+2 snatch
Metcon - Open 12.1 Workout

7' AMRAP of:
Burpees to a 6" target (15cm)
Back squat 15 RM Strength

Back squat 15 RM
Crossfit games qualifying WOD #4 Workout

AMRAP in 10 min of:
60 bar facing burpees
30 OH squats @ 120# (i did 95#)
10 muscle ups

60 bar facing burpees and 17 OH squats = 77

*not doing this to qualify, just seeing what i can do

Need a training program?

Murph Workout

pull-ups, dips, burpees Workout

10x500m Rowing Workout

4-15-11 Modified WOD - Deadlifts, KBS, Box Jumps Workout

ON THE MINUTE - LAST MAN STANDING Workout

Hang cleans and ab ripper Workout

"Ogar Strong" Workout

Metcon - Open 12.1 Workout

Back squat 15 RM Strength

Crossfit games qualifying WOD #4 Workout