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

hit the deck Workout

normal hit the deck
"The Weight is Over" (from Omega CrossFit) Workout

Five Rounds of:
5 Sumo Deadlift High Pull (75/115lbs)
5 Thruster
5 Hang Clean
5 Deadlift

Rest 3-minutes between rounds.

41/41/42/43/46 Seconds

This was a forearm blaster. I also worked on my Squat Clean & Jerk and Back Squats.

BW: 128lbs
Strength AMRAP Workout

12min AMRAP

5 x ring pull ups (I scaled to jumping chin ups)

7 x power snatch

total=
5 rounds @ 15kg
1 round @ 25kg
CrossFit Games Open WOD 11.2 Workout

15 min AMRAP:
9 deadlift (155#/100#)
12 push up
15 box jump (24"/20")

100# deadlift; pushups on knees, step ups as subs

5 rounds + 1 Box
4-6-11 WOD Workout

20 min AMRAP
400m Run
25 Wallball 20/14

Six rounds plus 100 meters. Felt good except for pinch in right thigh. Rolling before workout definitely helped.
hit the deck Workout

normal hit the deck
April 6, 2011 Workout

5 mile run
43:04
Overhead walking lunges, push ups, step ups Workout

5 Rounds
50ft overhead walking lunges 45/25
10 plate push ups
50ft walking lunges 45/25
10 step ups with plate
2p Kettlebell swings & double unders Workout

10 KBS(2pood)on the minute
Double unders for the rest of the minute, until 100 double unders

Double unders is one of my biggest goats!!!
Wednesday 110406 Workout

Four rounds for time of:

7 Muscle-ups
15 Deadlift, 225 lbs / 155 lbs
30 Walking Lunges

Did kneeling Muscle-ups due to joint pain in elbows

Need a training program?

hit the deck Workout

"The Weight is Over" (from Omega CrossFit) Workout

Strength AMRAP Workout

CrossFit Games Open WOD 11.2 Workout

4-6-11 WOD Workout

hit the deck Workout

April 6, 2011 Workout

Overhead walking lunges, push ups, step ups Workout

2p Kettlebell swings & double unders Workout

Wednesday 110406 Workout