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

Main site FRIDAY 150508 Workout
For time:
- 1-mile run
- 135-lb. overhead squats, 50 reps
- 100 GHD sit-ups
- 150 double-unders
- 135-lb. sumo deadlift high pulls, 50 reps
- 100 box jump overs, 24 inches
Hatch day 1 week 2 Strength

Hatch day 1 week 2: back squat
Warmup Workout

Every 3mins x 3 sets
AB 15/12 Cals
12 Jump Squats
20sec Sorenson Hold (wtd with a plate in front of chest light)
intervals Workout

2 Rounds:
AMRAP 7 Minutes
50′ Handstand Walk
20 Sumo DLHP 95/65lbs
20 Alternating Pistols
Rest 3:00
*Start over on round 2
Vesta CrossFit 05.10.2015 Workout

5k run
20151030 WoD#3 Workout

"Complete 5 rounds for time:

Rope Climb – 2 Reps

Back Squats (80/50) – 8 Reps

HSPU – 9 Reps"
Performance Workout

A.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups
15-30-45 Workout

Run 400m
15 Clean & Jerk
Run 400m
30 TTB
Run 400m
45 WBS
Run 400m
45 KB Swing
Run 400m
30 HSPU
Run 400m
15 f/r Walking Lunges
Run 400m
WOD 160615 Workout

A.M.R.A.P. 15'

► 020 Thrusters
► 250 m Row
21-15-9 Workout

6x6 Front Rack Walking Lunge
Building to heaviest of the day

21-15-9-15-21
KB Swings 24/16kg
Lateral Jumps over the KB
Wall Balls 9/6kg