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

12 mins Workout

10 ring pulls
4 front squat (clean grip)
6 HSPU
olympic lifting Strength

Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
Then
7×1 @ 80-90%
Nthside 170302 Workout

For Time
800m row/ski
15 Overhead Squats 42.4/30
600m Run
20 TTB
400m Run
30 Pull-ups
200m Run
40 Kettlebell Swings
Interval Run Workout

5x 2min/1min
15x30sec/45sec
ENGINE Workout

Saturday
Back squat Workout

Focus: Back Squat – 10 Minutes to get to 80% 1RM then:

12 Minute E2MOM – 2 reps at 80%-85% 1RM. Maintain wgt through all sets

Metcon: 3 RFT
800m Run
10 Pistols alt legs ea rep
15 Ball Slam 24/20

(L3 is as written, L2/L1 is with modified pistols)

Score = Time
25022016 Workout

DIANE
21-15-9 for time
- Deadlift
- HSPU
24022016 Workout

Skills
power snatch

WOD
5 RFT
- 5 power snatch
- 10 TTB
- 1'30" skip run
Accessory wod Workout

3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)
Reebok CrossFit Games - Open WorkOut 16.3 Workout

AMRAP 7min
10 power snatches @40/25
3 bar muscle ups

Need a training program?

12 mins Workout

olympic lifting Strength

Nthside 170302 Workout

Interval Run Workout

ENGINE Workout

Back squat Workout

25022016 Workout

24022016 Workout

Accessory wod Workout

Reebok CrossFit Games - Open WorkOut 16.3 Workout