What does it mean to “Rx” a WOD?

Jul 31st, 2012

Comments: 6
Category: CrossFit

What does it mean to “Rx” a WOD?

So I am not one to visit the doctor’s office when I’m not feeling so swell… I just believe that the body has the ability to heal itself when given the proper nutrition, fluids, and rest.  However, some things just don’t have the ability to heal properly on their own like a broken leg or bronchitis. They say the apple doesn’t fall far from the tree, so I guess that makes me stubborn just like my mother.  After weeks of putting up with a terrible mucous filled cough I finally decided to make a trip to the doctors to seek alleviation.  Just as I was dreading, the doctor prescribed medication that I was required to take twice a day for a series of 10 days.  I HATE taking medicine! Pills, syrups, rubs, sprays, creams…. Just plain hate it. Now, if I saw fit to take the medicine once a day for only 5 days I wouldn’t reap the full benefits of wellness in the desired amount of time.

Just as a doctor prescribes medication, as your coaches, we prescribe a level at which we strive for you to perform each and every movement in a workout. So when you step up to the board at the end of the WOD to give your coach your score, how do you know if you completed the workout “RX” or “as prescribed?”  Let’s take a look at today’s workout for example: Every minute on the minute for 12 minutes of 5 wallballs- a 20 lb ball for guys and 14 lb ball for ladies, 6 clapping pushups, and 7 overhead walking lunges with a 45 lb plate overhead for guys and 25 lbs for the ladies. In order to complete this workout “RX”, each and every movement must meet the set standard with the weight prescribed at the number of reps prescribed. With the wallball weight prescribed, the hips must descend below the top of the knee in the bottom of the squat and the ball must touch the 10ft target. If the ball weight or the height of the target is modified, the workout is no longer completed “as prescribed.”  Clapping pushups meet the standard when a plank position is maintained throughout the entire movement and the chest is in contact with the floor in the bottom of the pushup. While explosively driving weigh through your palms, hands will release from the ground clapping underneath your torso and then return back to the start position. Once again, if the movement is modified in any way, such as pushups from the knees, the workout is not Rx’d.

Now don’t be discouraged if you can’t do the workouts Rx…..yet that is. It’s simply a goal or target to strive for. One of the benefits of the CrossFit program is that it is infinite in the sense that there will never be a point in your training where you will feel like you’ve “arrived.” There is always some area that needs improvement. If you’ve mastered pull-ups, work on chest to bar pull-ups. Once you’ve got those down to a science, work on those muscle ups and then the training doesn’t end there. As CrossFitters, our goal is to become well rounded individuals… so keep at it. To be good at anything, you’ve got to be willing to put in the time, effort, and hard work.  Just remember, it’s all a process.

Warm Up
Indian Runs
Partner Band Stretching/Squat Therapy

Back Squat (Box Squat)

Every Minute on the Minute for 12 minutes
5 Wallballs
6 Clapping Push-ups
7 OH walking lunges (45,25)

*5 Burpees for every round missed

Level 2- 4,5,6 HR push-ups
Level 1- 3,4,5 HR push-ups

ADV – 2 for 1 wallballs

  • Ashley Sutton

    Hey everybody!

    I just moved to Southie and I am looking for a roommate. 2 bedrock
    , 2.5 bath unit 2 decks and a roof deck. I’m 26, love crossfit, recently went paleo, 100%, 80% of the time. I love the outdoors and hanging out with friends.

    Let me know if you’re interested and feel free to pass along my info to anyone you know who may be interested.

    Thank you!


  • Anonymous

    10 rounds, gave up on the clappers after 8 …. Ashley ur apartment sounds lovely sure u’ll find someone quicker then u think. One a different i was a huge fan of the warm up and the stretch after the workout, someone at cfs had their thinking cap on.

  • Nicole Dholakia

    Backsquat: 105
    WOD: 10 rounds (10 burpees) L2
    Started off strong with some scaling but with 5, 6, 7 for reps..that lasted 2 rounds. Scaled to L2, that was a tough one for me!

  • jason barrow

    Box Squat: 185×5
    WOD: 1 Penalty

    Fell off of the clapping pushups after 2 rounds. Fell off of the Rx reps after 2 more rounds. L2 reps and HR pushups for the majority.


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  • Dawn Anderson

    Thanks for this explanation! Our company, Paleo Meals To Go, is sponsoring the Girls Gone RX in Colorado in September and I wasn’t sure what RX meant! We sell a freeze-dried backpacker meal (which can actually be used anytime/anywhere….. my CrossFitter son takes them to work at his office) and will be one of the sponsors at their event. Thanks again! Check out our website if you’re interested: http://www.PaleoMealsToGo.com