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

  • Team WOD 1 Workout

    This WOD was grabbed off the CrossFit BC website - however, we have doubled the amount of everything cos we are PooBears and we represent!

    In Teams of 2, complete the following for time. BOTH RUN at the same time and complete the whole running distance each. Only one person can be doing the working at a time and you can't move onto the next exercise until all reps of the previous movement have been completed. Must share the workload EQUALLY.

    1600m run on treadmill at 14km/h
    20 x pull ups
    20 x 20kg dumbell swing (right arm)
    20 x 20kg dumbell swing (left arm)
    60 x 24" box jump
    80 x push ups
    100 x sit ups
    120 x burpees
    1600m run on treadmill ar 14km/h

    Matty O & Bretto = 29:40

  • Desforges Workout

    Five rounds of:
    225 pound Deadlift, 12 reps
    20 Pull-ups
    135 pound Clean and jerk, 12 reps
    20 Knees to elbows

  • May 23, 2011 Workout

    Pre WOD
    Deadlifts - 3 x 3 (last rep till failure)
    1st set - 255#
    2nd set - 295#
    3rd set - 325# (10 reps)

    WOD
    Marshall Ladders
    20 pushups, 1 situp
    19 pushups, 2 situps
    18 pushups, 3 situps
    ...
    2 pushups, 19 situps
    1 pushup, 20...

    16:33

  • Hang squat clean 10 x 3 Strength

    Bokseilta polven alta, syvä vo.

  • Roy Workout

    Five rounds for time of:
    225/155 pound Deadlift, 15 reps @125
    20 Box jumps, 24/20 inch box
    25 Pull-ups @2 RDS + 7 Kips then used green band due to tearing

    What a way to end the week!

    Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36(155lb Deadlift)

    Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

    So as we go into this Holiday Weekend let us not forget what we are celebrating. Many men and women have given their lives so that you and I are safe and we get to live our lives free here at home. Please come in today and give this one all that you have to show respect to these HERO’s and their family’s.

  • 20 minutes AMRAP Workout

    For 20 min
    18 KB Swing 25/16 kg
    13 Box Jump (24/20)
    17 Ring Dips

  • KB Fran Workout

    21-15-9
    KB Thrusters - 2 x 16kg
    Pull Ups

  • Lunging Fran Workout

    Pre WOD:
    1 Rep Max Thruster (225#)
    WOD:
    For Time

    21-15-9
    Thrusters (Rx 95/65)
    40 yards of Prisoner Walking Lunges after each set.

  • Roy Workout

    Five rounds for time of:
    225 pound Deadlift, 15 reps
    20 Box jumps, 24 inch box
    25 Pull-ups

    Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36(155lb Deadlift)

    Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

    So as we go into this Holiday Weekend let us not forget what we are celebrating. Many men and women have given their lives so that you and I are safe and we get to live our lives free here at home. Please come in today and give this one all that you have to show respect to these HERO’s and their family’s.

  • Rinnalleveto+etukyykky+työntö Strength

    Rinnalleveto+etukyykky+työntö 5x1+1+1