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

Nasty girls V2 Workout

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.
9/1/13 Sunday Conditioning Workout

For Time:

50 Push Ups
50 Sit Ups

Then: 4 Hill Sprints

Then: Long Hill Run
bike Workout

Bike from home to Bethel
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
Every 2 min for 10 min Strength

Every 2 min for 10 min
3 split jerks from blocks
30 of bike, dl, b-bjo Workout

For time:
30 Calorie Assault Bike
30 Deadlifts (225/155 lbs)
30 Burpee Box Jump Overs (24″/20″) – Lateral is fine on these
Friday 8.12 Workout
1. 21.15 Thrusters (30kg) Pull up
Advanced 5x5 Workout A Workout

Squat 5x5 (140 lbs)
Bench Press 3x5 (115 lbs)
Barbell Rows 5x5 (75 lbs)
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.
Modify Coe Workout

7 rounds instead of 10
9:18

Need a training program?

Nasty girls V2 Workout

9/1/13 Sunday Conditioning Workout

bike Workout

Overhead work Workout

Every 2 min for 10 min Strength

30 of bike, dl, b-bjo Workout

Friday 8.12 Workout

Advanced 5x5 Workout A Workout

8/31/13 Crossfit Portchester Workout

Modify Coe Workout