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-
5-17-11 CrossFit Steele Creek Gauge Workout
The Gauge:
40 Squats
30 ABMAT
20 Push-up
10 Pull-up
Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress
Also, 3x3 shoulder press for max weight afterwards.
My first rx! Also, need to improve squatting speed/endurance after rowing burn. Rowed with 8 on resistance, next time will use 5 and see if that can drive the time down. Kipping pull-ups should also save time if I can figure them out.
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5-17-11 CrossFit Steele Creek Gauge Workout
5-17-11 CrossFit Steele Creek Gauge
The Gauge:40 Squats
30 ABMAT
20 Push-up
10 Pull-up
**this sucked more than i thought it would- i pushed so hard that i was wiped by the time my pullups came around! had to redo 2 of them for not getting my chin over the bar
FOLLOWED BY:
Shoulder Press 3x3x3 Max = 85lbs**proud to finally get this three times, as this was my 1RM for shoulder press
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6 rounds: 12 T2B, 10-12 DB shoulder Press/ PP, 10 single leg lunge with rear leg raised holding DB Workout
6 rounds of:
12 Toes to Bar
10-12 shoulder press, with last 2-3 push press, and 1-2 Push jerks with dumbbell
10 single lunges with rear leg raised holding DB -
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5-17-11 CrossFit Steele Creek Gauge Workout
The Gauge: 10:35; 1/2 band (2 blue bands), 1/2 rings
40 Squats
30 ABMAT
20 Push-up
10 Pull-up
Followed by: 3x3x3 shoulder press - new PR 90!!!
Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress
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5-17-11 CrossFit Steele Creek Gauge Workout
The Gauge:
40 Squats
30 ABMAT
20 Push-up
10 Pull-up
Rowed a 1:39, right where I wanted, took too much time to get to the squats, which were more difficult then expected.
Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress