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

Push Press/ KB Swing Workout

20 Alternating minutes of
Push Press (115)
KB Swings (1.5 pood)
Alone WOD Workout

20 min AMRAP
30 DUs
20 Ring Dips
10 HSPU

6 rounds + 8 HSPU
Lucky 7 Workout

7 Rounds
7 Front Squats (165)
7 CTB Pullups
7... Workout

7 Rounds
7 Clean & Jerks (115)
7 Burpee Box Jumps
DLs Burpees Workout

EMOTM 15 min
5 DLs 70% (225)
5 Burpees
Modify Coe Workout

7 rounds instead of 10
9:18
8/31/13 Crossfit Portchester Workout

"Blackjack"
21 burpees
20 down to 1 renegade row 25lbs MOD 15lbs
1 up to 20 weighted overhead lunges 35lbs MOD 25lbs
21 burpees

Time cap 30 mins

Total reps 399

Brutal. Made it through to 19th round. Did the 2 renegade rows. Bummed not to finish. 61 remaining reps.
Advanced 5x5 Workout A Workout

Squat 5x5 (140 lbs)
Bench Press 3x5 (115 lbs)
Barbell Rows 5x5 (75 lbs)
Overhead work Workout

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

75-85-95-105-115
115-135-120-125-130
130-130-135-145-135
bike Workout

Bike from home to Bethel

Need a training program?

Push Press/ KB Swing Workout

Alone WOD Workout

Lucky 7 Workout

7... Workout

DLs Burpees Workout

Modify Coe Workout

8/31/13 Crossfit Portchester Workout

Advanced 5x5 Workout A Workout

Overhead work Workout

bike Workout