WODconnect

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

  • 20mi Long Run in Boston Workout

    20 mile long run in Boston around Charles River running path
    Time: 3:02:08
    Avg Pace: 9:06
    Elevation: 52ft
    Calories: 2,877

    1st 10 miles: 1:33:39
    2nd 10 miles: 1:28:28

    Felt great, last 4 miles cranked up the pace to Goal race pace (8:50-8:55) for 1st mile then just ran on feel from that. Last four miles felt good, could have kept going at that 8:30ish pace for another 6.2 miles.

  • 3 of Ohio Sons Workout

    1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
    37 KB Clean and Press w/s (37 each arm)
    1 mile Run
    37 box Jumps or squat jumps
    1 mile run
    37 burpee pullups or burpee k23 or burpees

    SFC Shawn Hannon - KIA 4APR12
    CPT Nicholas Rozanski - KIA 4APR12
    SFC Jeffrey Rieck - KIA 4APR12
    *on each mile run say those names over and over...honor their sacrifice.

  • Burpee Challenge Day 5 Workout

    Day 5 - Keep rocking the shirt and Tie

  • "Pheezy" Front Squat / PU / Deadlift / T2B / Push Jerk / Hand Release Workout

    Saturday 120407

    "Pheezy"

    Three rounds for time of:
    165 pound Front squat, 5 reps (Scaled to 135)
    18 Pull-ups
    225 pound Deadlift, 5 reps
    18 Toes-to-bar (Scaled to K2E)
    165 pound Push jerk, 5 reps (Scaled to 135)
    18 Hand-release push-ups

    25:24

    Globo Gym Setup hurt time and weight as I only had 1 bar and switching from 135-225 is just way easier and faster than 165-225. Otherwise good workout. I NEED to put up my pull-up bar at my house so I can have my bumpers and multiple bars available for this workout.

  • Hero WOD - Pheezy Workout

    WOD
    "Pheezy"

    Three rounds for time of:
    165 pound Front squat, 5 reps
    18 Pull-ups
    225 pound Deadlift, 5 reps
    18 Toes-to-bar
    165 pound Push jerk, 5 reps - subbed Clean & Jerks for this at 165 bc @Chrisstaley did this wod that way and I wanted to match up with him.
    18 Hand-release push-ups

    All barbell movements felt great through the entire wod. T2B and pullups slowed me down some.

    http://www.crossfit.com/mt-archive2/008285.html

  • Clean & Jerk 1-1-1-1-1-1-1-1 Workout

    A. Mobility
    - Barbell: Tricep
    - PVC: Shoulder External Rotation
    - Floor: Hip Capsule
    B. Dynamic Warm Up
    - Row 5 min

    1. WOD
    2. Clean & Jerk, 1-1-1-1-1-1-1 reps

    95-115-135-155-175-185-195 (FAIL)-195 (FAIL)

    Notes: I started out super light because I've never done this movement before with any REAL weight, and I also wanted to focus on going through the motions. I felt fine and relatively unchallenged until I hit 195. I had the clean no problem, but I couldn't get the weight over head for some reason.

    What Improved: The form of my clean has definitely improved since I worked on it. Remember not to lean on your toes. Keep the weight back!

    What to work on: I messed up my footing on the split-jerk every time. Feet forward, not angled, and have your feet meet each other in the middle; don't take 1 huge step w. your front or back leg.

  • 3 of Ohio Sons Workout

    1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
    37 KB Clean and Press w/s (37 each arm)
    1 mile Run
    37 box Jumps or squat jumps (30" box)
    1 mile run
    37 burpee pullups or burpee k23 or burpees

    SFC Shawn Hannon - KIA 4APR12
    CPT Nicholas Rozanski - KIA 4APR12
    SFC Jeffrey Rieck - KIA 4APR12
    *on each mile run say those names over and over...honor their sacrifice.

  • Nasty Girls Workout

    5x3 back squats 155,175,185

    Then:

    3 rounds for time:
    50 air squats
    7 muscle ups (*or 14 C2B pullups and 14 ring dips)
    10 hang cleans (135/95)

  • 3 of Ohio Sons Workout

    1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
    37 KB Clean and Press w/s (37 each arm)
    1 mile Run
    37 box Jumps or squat jumps
    1 mile run
    37 burpee pullups or burpee k23 or burpees

    SFC Shawn Hannon - KIA 4APR12
    CPT Nicholas Rozanski - KIA 4APR12
    SFC Jeffrey Rieck - KIA 4APR12
    *on each mile run say those names over and over...honor their sacrifice.

  • [Insert Joke About My Snatch Here] Workout

    Another frustratingly awesome Olympic Lifting class tonight.

    Frustrating because every positive growth on a lift is immediately followed by the revelation of another, different flaw in said lift.

    Awesome because I get better at the complex lifts with each class and learn more and more about what went wrong when I screw up a lift. And, since that happens all the time, it’s very helpful to have this knowledge!

    The Lift:
    Snatch

    The Program:
    3x
    1 Hang Power Snatch @ 60% of 1RM
    1 Power Snatch @ 60% of 1RM
    75 lbs

    3x
    1 Hang Power Snatch @ 70% of 1RM
    1 Power Snatch @ 70% of 1RM
    95 lbs

    3x
    1 Hang Power Snatch @ 75% of 1RM
    1 Power Snatch @ 75% of 1RM
    115 lbs

    Then …
    8x 1 Hang Snatch High Pull
    115 lbs

    I am getting better and better but I’ll be damned if this isn’t the toughest lift (for me) to get down.

    The Challenge:
    12 burpees today ... 5 for the 5th day of the challenge and 7 from my having missed days 4 and 3. I may not get to count those but I want to do all the burpees ... for some ungodly reason!