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

11/15/2012 Workout

10 Pull Ups
20 Push Ups
30 Dips
40 Air Squats
50 Russian Twists (W/15#KB)
:25 Handstand Hold
Endurance Workout

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval
CrossFit Kids ninjat 14-16 v voima Strength

Maastaveto tekniikka /

5 x 8 maastavetoa
LPS161214 Workout

1. Back Squat

70% 8
75% 8
78% 8

2. Conditioning

4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

3. Snatch

60% 3
65% 3
70% 3
75% 3
80% 2×3

4. Gymnastics Conditioning

Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets
Warmup Workout

3 Sets - NFT
8 Single Arm Dumbbell Jerk Balance/arm
30sec Swiss Ball Stir the Pot
accessory gymnastic Workout

5 x
5 weighted scapular depressions
https://vimeo.com/175180445
5 cuban press
https://vimeo.com/176091666
10 alternating "I's & Y's
https://vimeo.com/176091658
Run Intervals 11 [OPTIONAL] Workout

[5 Rounds]
4 Sets:
50m Sprint
50m Easy

Rest 3 Minutes Between Rounds
Accessory wod Workout

• 1 Set of:
Double KB Front Rack Carry (2X32/24Kg) max distance
Rest as need
2 Sets of:
Double KB Front Rack Carry ¾ max distance
Rest as need each sets
3 Sets of:
Double KB Front Rack Carry ½ max distance
Rest as need each sets
Warmup Workout

3 Sets - Not for Time
6 KB Cross Body Split Squat/leg
20sec Side Plank R
20sec Forearm Plank
20sec Side Plank L
6-1-17 Workout

Muscle
Upper

Metcon
10 x 200-meter sprints
Rest as needed between efforts.
Post best and worst times to comments.