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-
SOFWODs CrossFit - 29Nov11 Workout
Front Squats
5-5-5-3-3-3
185x5
225x3500m row twice for time
1:36.7
1:40.0Woot!
This is a PR for both the 5 rep and 3 rep Front Squat for me.
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Deads and Burps Workout
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Happy day- workout! :) Workout
30 minutes walk pre WOD
15 pull ups
50 dips
100 back extensions
100 sit ups
100 m farmer´s walk
50 squats ( 10 with 66 lbs and 40 with 88 lbs) -
5 mile Easy Run Workout
5 miles thru neighborhood with Ellie
Time of 47:40
Avg pace of 9:29
Avg heart rate of 131
Elevation climbed 434 ft -
11.30.11 Workout
Squats
5x7 @185 Ive never squatted this heavy for even one set let alone 5! But just goes to show you that the program works; didnt think i could do 175 for 9; def didnt think i could do 185 for 7...just 2 weeks left!max HRPU's in 1 min
32 - will start the +1 a day challenge -
11.30.11 WOD Workout
Buy In- run 400m
then,
30-20-10
Hang Power Clean 95
Pull-up
Kettlebell swings 24
BurpeesOriginally shot for 18 minutes, but not too disappointed. Tougher WOD than it reads.