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

Kentauros Workout
6 Rounds - For Time
40m lunge walk
10 box jump step down
40m burpee broad jump
10 box jump step down
- 'Kentauros' is proudly brought to you by Jerome and Ludovic!
1RM deadlift Strength

Find your 1 rep max
Power play Workout

A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) EMOM 5: Heavy Power Clean

then

“Power Play”
Ascending Ladder for 7 Minutes:
1 Power Clean (135/95), 30 Double Unders
2 Power Cleans (135/95), 30 Double Unders
3 Power Cleans (135/95), 30 Double Unders
Add (1) Power Clean per round
Squat Clean 4 x 3 Strength

Max effort
For time Cleans Workout

For time:
10 Squat Cleans (225/145 lbs), by 2:00
8 Squat Cleans (245/160 lbs), by 4:00
6 Squat Cleans (265/175 lbs), by 6:00
4 Squat Cleans (285/185 lbs), by 8:00
2 Squat Cleans (305/195 lbs), by 11:00
Muscle Snatch Strength

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Tabata Intervalli Workout

Tabata row
1min rest
Tabata squat (30kg)
1min rest
Tabata burbee
1min rest
Tabata box jump
1min rest
Tabata wall ball (14)
Front squat Strength

On the Minute x 10
Build to a Heavy Front Squat
Barbells for boobs at Keystone CrossFit Workout

Grace

2:59
Remembrance Day Workout

16 minute AMRAP

11 Hang Power Cleans @ 35kg
11 Bumpers
11 Thrusters @ 35kg
11 Pick-ups

2 minute silence on the 11th minute

Need a training program?

Kentauros Workout

1RM deadlift Strength

Power play Workout

Squat Clean 4 x 3 Strength

For time Cleans Workout

Muscle Snatch Strength

Tabata Intervalli Workout

Front squat Strength

Barbells for boobs at Keystone CrossFit Workout

Remembrance Day Workout