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

Wonder Women Workout

21 reps of Diane
Deadlift 102,5/70 kg
Handstand Push Up

15 reps of Grace
Clean & Jerk 60/42 kg

9 Rounds of Cindy
5 x Pull Up
10 x Push Up
15 x Squat

For Time & Qulaity

Enjoy! ;-)

Old scores: http://crossfitcentralnla.com/wod-8413-wonder-women/
EMOM 10 Workout

5 Power Clean & Jerks @ 60/40 kg
Deadlift, DB snatches and DUs Workout
3 Rounds for time:
- 7 Deadlift 125/85kg
- 14 DB Snatch
- 28 Double unders
Overhead squats and T2Bs (Mainsite MONDAY 140922) Workout
21-15-9 reps for time of:
- 115-lb. overhead squats
- Toes-to-bars
Snatch grip deadlift and wallballs Workout
20 minutes on the minute:
- odd: 6 snatch grip deadlift
- even: 12 wall ball
Accessory Workout

8 Rounds YGIG / (4 Rounds each)

20sec Weighted ring plank hold
5 High box jump 75/60cm
3 rounds, 2min ON, 2min OFF: Workout

1) Row 20/15kcal + Push-Up
2) 20 KBS + max rep Wallball
3) 10 Power Clean (60/40kg) + max rep Bar over Burpee
2 x hang power clean + 2 x front squat + 2 x jerk Strength
25 minutes:

2 x hang power clean + 2 x front squat + 2 x jerk
- use 70-80% of jerk
- 6-8 sets
Snatch Strength

Build up to 3 RTM in 20min
”GET A GRIP” Workout

EMOM 12

1) 2 x Plate reel 2,5/1,25kg
2) 40sec Dead hang
3) 40sec Pinch grip hold 2 x 15/10kg 40s
4) REST

Need a training program?

Wonder Women Workout

EMOM 10 Workout

Deadlift, DB snatches and DUs Workout

Overhead squats and T2Bs (Mainsite MONDAY 140922) Workout

Snatch grip deadlift and wallballs Workout

Accessory Workout

3 rounds, 2min ON, 2min OFF: Workout

2 x hang power clean + 2 x front squat + 2 x jerk Strength

Snatch Strength

”GET A GRIP” Workout