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

  • Weighted pull-up 4x6 reps Strength

    Pull-up with extra weight 4x6 reps

  • 5-17-11 CrossFit Steele Creek Gauge Workout

    5-17-11 CrossFit Steele Creek Gauge
    The Gauge:

    500m Row

    40 Squats

    30 ABMAT

    20 Push-up

    10 Pull-up

    **this sucked more than i thought it would- i pushed so hard that i was wiped by the time my pullups came around! had to redo 2 of them for not getting my chin over the bar

    FOLLOWED BY:
    Shoulder Press 3x3x3 Max = 85lbs

    **proud to finally get this three times, as this was my 1RM for shoulder press

  • Strict Press/KB Swing, HSPU, Situps Workout

    Strict Press
    5-5-3-3-3
    95-105-109-115-119 (1 rep)

    3 Rounds

    15 KB Swings @ 72 lbs
    10 HSPU
    15 AbMat Situps
    Run 400

  • Fran Workout

    07:50

  • 5-17-11 CrossFit Steele Creek Gauge Workout

    The Gauge:

    500m Row

    40 Squats

    30 ABMAT

    20 Push-up

    10 Pull-up

    Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress

    Also, 3x3 shoulder press for max weight afterwards.

    My first rx! Also, need to improve squatting speed/endurance after rowing burn. Rowed with 8 on resistance, next time will use 5 and see if that can drive the time down. Kipping pull-ups should also save time if I can figure them out.

  • Clean & Jerk Strength

    Find max for the day

  • Clean Strength

    1RM done after clean and jerk

  • 05-17-11 Workout

    Warm Up: 3 rounds of:
    60 sec Hol­low Rocks
    60 sec Spider Man Lunges
    30 sec Side Plank Leg Lifts L
    30 sec Side Plank leg Lifts R

    Work:
    60 Dead­lifts start­ing at 1.5 X B.W. Complete a set and strip weight as required. For every pound you strip complete 1 Burpee.

    (I started at 185lbs and ended on 160lbs with 25Burpees)

  • Chest to Impress 1 Workout

    Barbell Bench Press:
    - 3 rounds:
    100kg x 3 = 300
    110kg x 3 = 330
    110kg x 3 = 330
    TOTAL = 960

    Incline dumbell press (kg = single dumbell weight):
    - 3 rounds:
    26kg x 6 = 312

    30kg x 6 = 360
    34kg x 6 = 408
    TOTAL = 1,080
    Decline Barbell Bench Press:
    - 3 rounds:
    100kg x 3 = 300
    110kg x 3 = 330
    100kg x 3 = 300
    TOTAL = 930
    Standing Cable Fly's (strict form)(kg = total weight):
    - 3 rounds:
    27.5kg x 5 = 137.5
    27.5kg x 5 = 137.5
    27.5kg x 5 = 137.5
    TOTAL = 412.5
    GRAND TOTAL = 3,382.5

  • Helen Workout

    HELEN

    3 Rounds of:
    400m Run
    21 KBS 1.5/1pd
    12 Pull-ups

    14:43-Used the Yellow KB. One minute slower than the last time. :( Used Orange KB last time though. hmmmm....

    Then:

    3 Rounds of:
    20 Push-up
    20 Hollow Rocks

    7:48 (quite sure I did more Hollow Rocks than was rx)