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-
Deadlift/OH Lunge/Bear Crawl Workout
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Strength training week #3 Workout
Warmup
Row 2k -7:40Squat 5x5@265lbs
Straight Press5x5@125lbs
PowerCleans 3-3-3-3 @155lbs -
08.29.12 WOD Workout
4 Rounds
50 Double unders
20 Wallballs
10 Hand release push ups
5 Muscle ups Modded to 10/10 PU/Dips
Time is approximate, this was horrible. I hate high volume but its what I need the most work on.
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8-28-12 Workout
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8-24-12 Workout
10, 5, 3, 3, 1, 1, 1, 1
45%, 55%, 65%, 65%, 90%, 95%, 100%, 105% of #255115, #145, #165, #185, #225, #245, #265, #275, #285F
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3 rds - Push Press, Pull Ups, Sit ups, Row Workout
3 Rounds - 2 minutes / station
1 minute rest between roundsPush Press - 75#
Pull ups
Elite Sit Ups
Row - calories -
08.29.12 WOD Workout
Pre WOD did wendler, starting the second cycle. Deadlifts. 5x225, 5x255, 5x285
4 Rounds
50 Double unders
20 Wallballs
10 Hand release push ups
5 Muscle ups
Mod to10 pullups and 10 dipsThis sucked a lot. My endurance for a 20+ min wod is not good. Ended up at 28 even. First round went quick but burned out pretty quick after that.
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CrossFit Total Workout
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 repI've been really preaching form on the Back Squat, so I actually lowered the weight for this, and tried to make sure I was getting down as far as possible. For the Shoulder Press, it was tricky to not want to drive with the legs, but I used strict form and PR'd this by 20lb! As for the Deadlift, I was nowhere near my PR, but that shouldn't be any surprise, because of the pre-exhaustion from the Back Squats.
Back Squat - 275lb
Shoulder Press - 140lb
Deadlift - 315lbTotal: 730lb