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

21-15-9 ++ Workout

Strength:

Overhead Squat 3 sets of 10 reps bar

WOD:
21-15-9
Wall Ball 20lb
Ring Pull-ups

Each Round in addition to 21-15-9
50 push-ups
25 double unders
11/7 Workout

AMRAP
Run 400 meters
10 KB Swings (30 lbs)
10 push ups
Cindy Workout

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats
Jackie Workout

1000 Meter Row
50 Thruster (45/35)
30 Pull Up
Running "Jackie" Workout

1000 Meter Run
50 Thruster (45)
30 Pull Up

Improved my time 36 seconds from a month ago.
Run and Kettlebell Thrusters Workout

Three rounds for time of:
Run 400 metres
1 pood Kettlebell thruster, 21 reps
Crossfit total Workout

“Crossfit total” for load

Back Squat - 225
Press - 115
Deadlift - DND
WOD Workout

5 Rounds for time of:
7 Squat Cleans (65#)
14 Kettlebell Swings (45#)

Cashout: Max height box jump (38.5")
Jackie Workout

1000 meter row (we will being doing 800 meter run)
50 squat thrusters
30 pullups
Pullups, Ring Dips, 400 Run Workout

Skill:
5-5-5-5-5 of barbell rollouts

WOD:
21-15-9- reps of:
Pullups
Ring Dips
Each dash represents a 400 m run.

Need a training program?

21-15-9 ++ Workout

11/7 Workout

Cindy Workout

Jackie Workout

Running "Jackie" Workout

Run and Kettlebell Thrusters Workout

Crossfit total Workout

WOD Workout

Jackie Workout

Pullups, Ring Dips, 400 Run Workout