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

3-5 mile interval run/walk Workout

3-5 miles
Run a song walk a song
Sled training Workout

Sled training
3, 8 min AMRAP wallballs, AKBS, box jumps, thrusters Workout

3, 8 min AMRAP
80 wallballs,
60 AKBS, green bell
40 box jumps,
20 thrusters 95#
2 min rest between 8 minute sets
Thrusters and c2b 10 mins Workout

10 min amrap
Thrusters 95#
C2B
1/1
2/2
3/3
.....
Gymnastics ( TABATA ) Workout

TABATA x 2
1. strict pull ups + strict ring dips
2. kipping pull ups + kipping ting dips
SDHP/Pull ups Workout

WOD ---

SDHP 3 x 5

Ryan S. --- 5 x 125, 5 x 155, 5 x 155
Denzil --- 5 x 95, 5 x 135, 5 x 155

THEN

21-15-9 (Ryan S. 4:32) (Big D 4:50)

SDHP 75#
Pull ups

THEN

100 Push ups
100 Sit ups
AMRAP 5 (Advanced Class) Workout

AMRAP 5min
Hang Power Cleans
@ 70% of previous 2rm hang clean!
Cindy Workout

New PR after only 11 rounds during my first two weeks of CrossFit.
For time Workout

For time:
25 cal ski erg
25 hang clean
25 push jerk
25 KB snatch
50 GHD sit-up
25 KB snatch
25 push jerk
25 hang clean
25 cal ski erg
smolov squat Strength

day 17, 6x2 @ 80%

Need a training program?

3-5 mile interval run/walk Workout

Sled training Workout

3, 8 min AMRAP wallballs, AKBS, box jumps, thrusters Workout

Thrusters and c2b 10 mins Workout

Gymnastics ( TABATA ) Workout

SDHP/Pull ups Workout

AMRAP 5 (Advanced Class) Workout

Cindy Workout

For time Workout

smolov squat Strength