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

Row, Long Jump, Pull Ups, Dumbbell Clean & Jerk Workout

300 M Row
100 foot long jump
30 Pull ups
35 Dumbbell clean & jerks 45#
1,000 M Row
35 Dumbbell clean & jerks 45#
30 Pull ups
100 foot long jump
300 M Row
06-20-11 WOD Workout

Back Squat Challenge Lift-2 -70lbs x 20

Then: 12 min AMRAP

10 HPC 135/95 - 65lbs (40 total)

10 T2B (35 reps total)

20 Double Unders “no singles” if you don’t have Double Unders Run 200m!!! Learn Double Unders…
Shoulder press Strength

Invictus July 15 2014
Squat Cleans and Sit Ups Workout

10 Squat Cleans 135#
50 Sit Ups
8 Squat Cleans 135#
40 Sit Ups
6 Squat Cleans 135#
30 Sit Ups
4 Squat Cleans 135#
20 Sit Ups
2 Squat Cleans 135#
10 Sit Ups
Snatch TnG double Strength

Snatch build to a tough TnG double in 12mins
Thursters, ring dips, burpees & double unders Workout

3 rounds
8 Thrusters 135#
10 Ring Dips
12 Full release, lateral bar burpees
24 double unders
Strict push-ups Workout

Super strict push-ups. 1 round for max reps.
14112013 Crossfit 10K/Konala Workout

Pause front squat 3×1 (110kg)
—–
5 rounds for time:
10 x toes to bar
20 x kettlebell swing (24/16kg)
200m run
—–
Finisher: Abs 3×15
Sunday fun Workout

For time:

50 pull ups

10 kb swings (20kg) + 1 burpee
9 kb swings + 2 burpees
"
"
1 kb swing + 10 burpees

50 box jumps
"OHS Hit" Strength

OHS 6-5-4-3-2-1 (to 1 rep max)

Need a training program?

Row, Long Jump, Pull Ups, Dumbbell Clean & Jerk Workout

06-20-11 WOD Workout

Shoulder press Strength

Squat Cleans and Sit Ups Workout

Snatch TnG double Strength

Thursters, ring dips, burpees & double unders Workout

Strict push-ups Workout

14112013 Crossfit 10K/Konala Workout

Sunday fun Workout

"OHS Hit" Strength