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-
11.3.11 WOD Front Squat & HRPU Workout
5-5(65%)-3-3(75%)-1-1(85%) Last rep go to max reps before failure
Rest 5 minutes then,21-18-15-12-9-6-3
Front Squats 135/95
Hand Release Push Ups
Did 185lb, 205lb, then 235lb. Also did 21-15-9-6-3 I think 6am did somthing diffrent.
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Kehonrakennusharjoite Workout
8 rounds:
7 strict chin ups
7 strict shoulder press behind neck @45kg
7 ghd sit ups w/20lbs ball (full rom) -
The Texas Lunch Time Special Workout
Today's lunch special was served at 95 degrees. During 10 hill sprints it feels like 105.
5 Rounds
:10 Dips/Ring Push-ups/Push-ups
:50 Rest
:10 Heavy Russian Swings
:50 Rest
:10 Russian Step-ups
:50 Restthen…
10 Hill Sprints (Sprint up walk down)
then…
5 Rounds
8-10 Bar Touching Burpees AFAP
2:00 Rest
*Post average time and numberI was so dumb struck after 10 hill sprints that I flubbed up recording time & number. I modified the last section with sprawls instead of burpees. Average time: ? Average #: ?
Yay Texas summer!
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KB Swing Tabata Workout
(16kg x10 w/ 10sec rest) x10
11 Swings usually equals 20 seconds of swinging
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06-08-2011 WOD Workout
Back Squat 5RM
Then:
10 min AMRAP
10 SDHP 75/45
10 Push-Press 75/45
10 Box Jump 24/20
Great workout! First time doing a back squat at Crossfit and got to 5 reps of 115. I stopped there since I have a volleyball tournament this weekend and I wanted to ease into this exercise. And then onto the AMRAP. I got 4 2/3 + 6 rounds. I was happy with that since I RX'ed the exercise and we had tired our legs out earlier with the back squats. It's a rare day when I Rx and appreciate each and every one of them!!!
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