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

  • Workout for Tuesday, May 28 Workout

    What an awesome day on Monday! Thank you all for coming out and doing Murph. With the matching funds, we raised around $1,300 for the LZ Michigan Scholarship Endowment! The efforts we saw from all of you were simply amazing. I know a lot of you were nervous coming in to it, but hopefully you found something out about yourself. I can tell you that the coaches saw what you are capable of and truly appreciated the effort you put forth. Thanks again to all of you. We really love the CrossFit 616 family and you all mean a great deal to us!
    We’re going to take it a little easy on Tuesday and then get into testing for the next couple of weeks. Get ready for some fun!

    Workout for Tuesday, May 28
    100 Hollow Rocks
    100 Superman
    Break up as needed

    WOD
    21-15-9
    Kettle Bell Swings
    Box Jumps (30″/24″)

  • Deload Deadlift Strength

    DL 3x5 @50-60-70%

  • 2x800m Runs Workout

    Endurance
    2x800m Runs (3 mins rest)
    3:10 - 3:20
    I wanted to do the first one in about 2:55 but for some reason I went too slow.
    On the second one there were many cars and people blocking my way.
    Still it was an okay aerobic workout.

  • Murph Workout

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    (10#/20# vest)

  • 5-27-13 Sprint Intervals Workout

    Sprint Intervals:

    150m - 150m x 5 - rolling start - 5min rest between - 25.34, 21.56, 19.78, 22.34, 21.78
    100m - 100m x 4 - rolling start - 4 min rest between - 13.94, 13.03, 13.19, 13.22

  • Extra Credit 24-10-2020 Workout

    3-4 x 8-12 reps on a muscle group that you feel is lagging.
    - Single Arm/leg is best, start on the non dominant side and let that dictate the reps.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Deload Day 1 Workout

    Man Makers 5x2... 35,35,44,53,62

    W 30sec / H 30sec / R 30sec x 4
    Mountain climbers / Plank hold
    Goblet squat 52lbs / Wall sit
    Double Kb clean 44lbs / Rack hold 44lbs
    Weighted sit-up 45lbs / Flutter kick

  • 30-20-10-20-30 Wall Balls & Mountain Climbers Workout

    30 Wall Balls (20/16)
    30 Mountain Climbers

    20 Wall Balls
    20 Mountain Climbers

    10 Wall Balls
    10 Mountain Climbers

    20 Wall Balls
    20 Mountain Climbers

    30 Wall Balls
    30 Mountain Climbers

  • Holiday Welcome Back! Workout

    Pre-WOD:
    - Work up to a heavy jerk

    WOD:
    2 rounds, both rounds for time. Rest as needed between rounds.

    - 1000M Row
    - 30 Push Press (95#,65#)
    - 15 C2B

    Round 1: 7:25 (1000M Run)
    Round 2: ......still on the clock....4:08 for the row (1000M Row)

  • Rowing, etc. Workout

    2K
    20 pullups (real)
    50 squats
    30 pushups
    20 situps
    2K