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

Heavy KB Swing/Burpee Couplet Workout

Skill
5x1 Strict Weighted Ring Dips 28kg (2 mins rest)

WOD
Five rounds for time of:
5 Kettlebell Swings (28kg)
10 Burpees (Crossfit Games Open Standard)

Endurance
4x100m Sprints (90s rest)
Mainsite WOD 4/11/13 Workout

45 thrusters 95#
45 pull-ups

Done with a chest cold
4.12.13 Workout

20 minutes AMRAP:
135 lb x 10 push-press
20 sit-ups
400 meter sprint/run
4.11.13 Workout

5k run
8 chin-ups
24 HR push-ups
300 Workout (Slightly modified Globogym version) Workout

For Time:

25 x Pull-ups
50 x DB Deadlifts - 50# dbs
50 x Push-ups
50 x Goblet Squat - 35# db [instead of 24" boxjumps]
50 x DB Floor Wipers - 35# dbs
50 x One-Arm Clean & Press - #35 db
25 x Pull-ups
5, 10, 15 Workout

15' AMRAP

10 box jumps
10 HR pushups
10 air squats
10 elite sit ups
10 pull ups
Run Workout

6.25 miles along the Chicago lakefront

Then some dumbbell snatches, dumbbell pushups, and incline situps in the hotel fitness room.
4.13.13 Goblet Squats Workout

AMRAP 20 minutes:
50lb KB x 25 goblet squats
10 pull-ups
15 dips
Row, Burpee, thruster Workout

Team WOD:me & Shells

750m while partner holds front rack 155/115
50 burpees while partner holds overhead 115/75
50 thrusters while partner ring holds 115/75

10:44

130 DU each while partner does wall ball
4:XX
Did 26 WB @ 30#
7Min AMRAP Workout

30 Single Under
5 Sumo Deadlift High Pull

Need a training program?

Heavy KB Swing/Burpee Couplet Workout

Mainsite WOD 4/11/13 Workout

4.12.13 Workout

4.11.13 Workout

300 Workout (Slightly modified Globogym version) Workout

5, 10, 15 Workout

Run Workout

4.13.13 Goblet Squats Workout

Row, Burpee, thruster Workout

7Min AMRAP Workout