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
  • 6/8/13 - Community WOD Workout

    Ruby and Newbies

    70 PullUps
    80 Hammer Swings
    90 Wall Ball Shots
    100 KB Swings

    3 person team - 1 working, 1 resting, 1 planking

    20:01
    Abby and J-Rae

  • 0600 CF Undisclosed Day 5 Workout

    WOD:
    4 Rounds For Time of...
    - 6 Shuttle Runs (Between parking lot rows, 6 lengths)
    - 12 4-Count Flutter Kicks
    - 18 Air Squats
    - 24 Grasshoppers (WTF?)

    WARMUP:
    10m Walking High Knees
    10m Running High Knees
    10m Walking Butt Kicks
    10m Running Butt Kicks
    10m Lunge
    20 Squats

    CASH-IN:
    3x30s Battle Ropes

  • Tempaus treeni 1 Workout

    TREENI I – Tempaus

    Lämmittely: rangan rullaus, kylkimakuulta rangan kierto, askelkyykystä eteen työntö ja taaksevienti, askelkyykky avaukset seinällä.

    Lähestymissarjat: tangolla tempauksia raakana, tempausvala, klokovin punnerruksia kyykystä 2x5+5+5, lämmittelypainot tempaus x8 50%, x6 65%, x4 70-75%.

    Tempaus
    • Viikko 1: 4x2 75-80%
    • Viikko 2: 5x2 80-85%
    • Viikko 3: 6x1 85-100%
    • kevennys 4x4 40-50%

    Tempausveto pukeilta
    • Viikko 1: 4x2 75-80%
    • Viikko 2: 5x2 80-85%
    • Viikko 3: 6x1 85-100%
    • kevennys 4x4 40-50%

    Takakyykky vko 1:
    65% x 5
    75% x 5
    85% x 5

    Takakyykky vko 2:
    70% x 3
    80% x 3
    90% x 3

    Takakyykky vko 3:
    75% x 5
    85% x 3
    95% x 1

    Takakyykky vko 4:
    40% x 5
    50% x 5
    60% x 5

    -Vala askelkyykkykävely 3 x 8 (v/o) n. 50%

  • C. Strict gymnastics Workout

    EMOM 18 MIN
    5-10 Strict toes to bar (Knees have to be 100% locked, scale by going lower)
    3-6 Ring Muscle Ups
    4-8 Strict deficit HSPU (20kg plates)

  • Isabel(le) Workout

    Warmup

    500M Row @ 70-90% RPE

    2:06 PR!!!!


    Strength/skill

    Snatch
    18 Minutes To A 1RM
    2-3 Minutes Rest Between Attempts

    Got up to 65#, which seemed quite OK. But then failed soooo many attempts at 70#. Ugh.


    Conditioning

    Isabelle
    30 Snatch (70% of Above)
    12 Minute Cap

    4:13, worked at 45#

    Got 4:03 on this at CFHK back in February... :( But I was doing squat snatches here and power snatches back then, and I'm sure my form was soooo much better this time around, so still happy. Plus I was 2nd in the class? Definitely faster than a lot of other people.

  • Conquering new heights on the box jump! Workout

    Warmup

    200M Run
    21 Jumping Ball Slam (20/15)
    8 Strict Pull Up

    1 round + run + 5 ball slams


    Strength/skill

    Clean
    10 Minutes To A Heavy Double
    + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds

    75#, worked @ 55#

    D.B. Snatch
    12/12 each alternating
    1 Minute Rest Between Sets

    15# db - these were not pleasant, mostly b/c I kept falling over every time I snatched


    Conditioning

    Complete 2 Rounds of:

    12 Ring Row
    45 Seconds Rest
    10 Seated D.B. Press (45/25×2)
    45 Seconds Rest
    1 Minute Max Reps Box Jump (30/24″)
    45 Seconds Rest

    18" box!!!! woohooo! Just went in today, and was like FUCK IT I'm too lazy to set up the 10" box with weights, I'm just going to do the 18". And I DID IT. Used 15# dbs

  • CFP: EMOTM snatches Workout

    Warmup:
    JYD, cut short

    Strength & skill:
    EMOTM for 10min:
    2 Hang Power Snatch
    Start at 70% 1RM. Add weight if completed accurately within 20 seconds. If not, drop weight.

    Started at 45# --> 85#. By the last round I had only popped it up to shoulder height and then snatch-grip pressed it overhead to lockout. Tired.

    WOD:
    3 Rounds:
    In 3 mins:
    -Row 500m
    -Max Russian KBS (Rx: 20/16, Comp: 24/20 – American KBS)

    Rest 2 mins between rounds

    Rx'd it. Finished 56 swings.

  • 2013 Crossfit Games Regionals Event 6 Workout

    Pre-WOD:
    - 1 Snatch
    - 1 Squat Snatch or Snatch + OH Squat

    WOD - for Time:
    "2013 CrossFit Games Regional Event 6"
    - 100 Double-unders
    - 50 Handstand push-ups
    - 40 Toes-to-bar
    - 30 reps Shoulder to Overhead (160,100#) (If you have an axle bar use it)
    - 30 Lunges, alternating with barbell in front rack (160,100#)

  • Power Cleans, Box jumps, Burpees Workout

    Group Warm-up

    Then,

    4 Rounds
    10 Power cleans 135/95 (MOD: 80#)
    15 Box jumps 24/20
    20 Burpees

    16:07

    First time doing 80# in a wod. Brian said the first few rounds were good, but I need to remember to set up properly over the bar in the later rounds. I started to lean forward too much. Worked on form with lighter weights after the wod.

  • Shenandoah Crossfit 6.5.13 Workout

    Warm Up
    Row 500M
    30 lunge steps
    30 butt kicks
    30 high knees
    30 side lunges
    30 PVC pass throughs
    30 push ups (MOD knee)
    Run 400m

    Strength
    3 x 30sec tire flip
    3 x 30sec banded blank (black band)

    Conditioning
    5 rounds: 3 min AMRAP / 1 min rest
    7 Push Press @ 65lbs
    6 Barbell Step ups @ 20" @ 65lbs
    5 Burpee over the box @ 20"

    Reps: 130