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

Dynamic Floor Press Strength

Dynamic Floor Press
12 x 3r @ 60%
1min Recovery
21-15-9 sumoa, renkaita ja tuplaa Workout

WOD

21-15-9
Sumodeadlift 60/40kg,
ringrow,
DU

TIMECAP: 10min
12min on the minute Workout

EMOTM for 12min:
1) 5-10 Pass Through
2) 1-3 Rope Climb
3) rest
12-9-6-3 Workout

Dumbbell Thrusters AHAP
Strict Pull-ups
Threesome Team Wod: Fun with Sam 41+1 Workout

41 Cartwheel
41 OH WallBall Sit Up
41 Back Kip
41Plate abs
41 Mule's kick w/ jump
41 SD 41kg
41 CF Side abs
41 Tire Flipping
1 Muscle Up
5 rounds WORK Workout

10 Dynamic Push-ups
40m Farmer's Walk AHAP (as heavy as possible)

tavoiteaika: 10min
DL+ Ring Dips Workout

12,9,6,3
Maastaveto 70% 1 RM
Ring Dips

Tavoiteaika 8 min
"Boeing 717" Workout

7 Min AMRAP

7 Box Jump 60/50cm
1 Power Clean 70% 1RM
7 Power Athlete Burpee
Row and snatch Workout

Wod:
Vertailu 12.10.13 CrossFit Lohjan nettisivujen kautta

10-8-6-4-2 Snatch 30/40kg
500m Row between sets.
Start with Row.
30062014 Workout

Strength/Skill Work

Handstand hold/walk

Need a training program?

Dynamic Floor Press Strength

21-15-9 sumoa, renkaita ja tuplaa Workout

12min on the minute Workout

12-9-6-3 Workout

Threesome Team Wod: Fun with Sam 41+1 Workout

5 rounds WORK Workout

DL+ Ring Dips Workout

"Boeing 717" Workout

Row and snatch Workout

30062014 Workout