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

9/17/12 Workout

5x3 Push Press

100 Kettlebell Swings (35/53)
5 Burpees EMOM

1000m Run (for time) 4:37
Nancy Workout

Pre-WOD
5 X 2 OHS

3 RFT
15 OHS (95/65#)
400m run
WOD Workout

15 Overhead squat (185/95)
20 Squat snatch (135/65)
30 Power snatch (95/35)
40 Ring rows
MWOD (squat) Workout

10 min goat
Light Snatches Workout

50 Snatch #95
Monday Workout

Bench Press
5 x 25 @ 135#
“Tom” Workout

“Tom”

AMRAP in 25 mins:

Muscle-up x 7
Thruster (155/115#) x 11
Toes-to-Bar x 14

scale MU 7 pull ups and 7 ring dips

7 Jumping MU, 11 Thruster 115lbs, T2B
Run #3 Workout
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
1. 7.23
2. 5.18
3. 3.31
4. 1.41 Total: 25.10
5. 1.38 Extra 400 Total: 27.50
WOD Workout

12 minutes to work up to a heavy back squat 3 rep max
(245x3,265x3,275x3,295x3,295x3,305 x2)

Then
7 Rounds for time of:
20 wall balls (20/16)
5 muscle ups
Crossfit Mettle Workout

Press 5x2

20" AMRAP

25 air squats

21 push press 75/55

run 400m

Need a training program?

9/17/12 Workout

Nancy Workout

WOD Workout

MWOD (squat) Workout

Light Snatches Workout

Monday Workout

“Tom” Workout

Run #3 Workout

WOD Workout

Crossfit Mettle Workout