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

Crossfit L1 Certification Course WOD Workout

TEAM WOD
150 Thrusters
150 Pull-ups
Swim and Flutter Workout

10 rounds

100m swim
100 flutter kicks
30 sec rest

For completion (about 40mins...)
50kg Cleans (5 on the minute) Workout

21 rounds of 5 on the minute
Hurry Workout

Pre-WOD
Find a 1 RM Front Squat
Find a 1 RM Back Squat

WOD
3 RFT:
-50 II unders (modification-7 Burpees and 1:1)
-20 T2B
20min AMRAP Workout
- 5 Push Press 50kg
- 10 Push Ups
- 15 Double Unders
WOD 01-05-2013 Workout

Heavy Day
Deadlift 5-5-5-5-5 --> 95kg
Press 5-5-5-5-5 --> 42,5kg
"J.T." Workout

Pre-WOD
Find a 1 RM Bench Press (205)
Find a 1 RM Dead Lift (315)

For Time: 21-15-9
-HSPU
-Ring Dips
-Push Ups
Unbeatable Workout

Pre-WOD:
15 minutes to find fastest 500 meter row (1:45)

WOD: 7 Minute AMRAP
-Hang Clean (#115/75)
-Box Jump (24"/20")
-3,3...6,6...9,9... etc
Strength: Squats Workout

Dumbbell Squats
6-6-6-6-6 (6,7,8,9,10 kg)
WOD 03-05-2013 Workout

Heavy
Ring Dips

+
AMRAP 8′
20 KB Swings (16kg)
10 Hand Release Push Ups

Results: 4 rounds + 15 KB swings

Need a training program?

Crossfit L1 Certification Course WOD Workout

Swim and Flutter Workout

50kg Cleans (5 on the minute) Workout

Hurry Workout

20min AMRAP Workout

WOD 01-05-2013 Workout

"J.T." Workout

Unbeatable Workout

Strength: Squats Workout

WOD 03-05-2013 Workout