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

  • 102 degrees Workout

    4 rounds for max weight of the following complex.
    (Cannot drop bar throughout set)
    9 deadlifts
    6 front squats
    3 shoulder to over head

    10 minute amrap:
    5 double KB man makers 35lbs
    10 box jumps 24 inch
    15 V-ups

    After workout went on legion run (1/2mile)

  • extra lunch Workout

    5X5 Strict Press
    105, 120, 130, 145, 155

    4x10 Chinups (each set was not consecutive)

  • 07-17-2013 Workout

    Chipper

    100M Goblet Lunge #53
    800M Run
    50 Wallball #20
    20M Barbell Lunge #110
    25 Wallball #20
    400M Run
    20M Barbell Lunge #110

  • Cheat Workout/Jake Workout

    Chest
    started incline sets of ten
    10/15/25/30 for 8
    then flat bench sets of 10
    45/65/70 for 8
    then dips bodyweight 5/2/3
    then 60 lb assistance 10/8/6/4
    then cable flys 15lb 3x10

  • Strength Workout

    1 RM Split Jerk
    115lb.
    SO CLOSE to 125lb

  • Metcon Workout

    150 SU
    10 wall climbs
    120 SU
    8 wall climbs
    90 SU
    6 wall climbs
    60 SU
    4 wall climbs
    30 SU
    2 wall climbs

  • Deadlift, Push-ups Workout

    Ten rounds for time of:

    135 pound Deadlift, 10 reps
    10 Push-ups

    Time: 11:25

  • Shenandoah Crossfit 7.17.13 Workout

    Warm Up
    3 x
    200m run
    high knees
    butt kicks
    lunges
    PVC pass through
    PVC good mornings
    10 KB swings
    3 strict pull ups

    Strength (10min cap):

    3rm weighted pull ups
    + 4 x 5 pendlay row - heaviest possible (started with green band for pull ups and then kept on doing black band. did 45lb pendlay row to work on form)

    Skill/Conditioning (25min cap):
    *superset these

    3 x 3min Double under practice
    3 x 500m row or 400m run (all out efforts on each interval) - did 400m run
    3 x 20yd DB Death Walk

    Conditioning:

    75 burpees in 5min (did 41-42 in 5 mins)

    • this can be done any way and as fast as you want, however we will set up a metronome to 60bpm to keep tempo and will put you in a pace to complete 40 in sub 3min. *Do your best to maintain the pace and see how you feel at the end of 5min, bet it will surprise you!

  • 07.18.2013 Workout

    3RFT
    3 OHS (95/65)
    6 Shoulder to Overhead
    9 Dips
    12 HRPU

    68#. Half of red band - dips were challenging. 9:08 Short WOD, but was fatigued from "McGhee" WOD

    Lower back, shoulders sore. Not sure why. Maybe bc the WOD was long yesterday.

  • 0600 CF Undisclosed Day 32 - Press, Run, & Tire Flips Workout

    Warmed up with 100 double unders unbroken. Then, 4 sets of 45 second side planks with both arms fully extended alternating arms each round with 15s rest b/w rounds.

    WOD:
    5 Min Max Rep DB Press (38.5 lbs each hand for 45 reps. Did sets of 5)
    Rest
    Tabata Sprints for 8 rounds (Averaged about 100m each round. Held back by the heat and l. hamstring fear a little bit.)
    Rest
    1 min Max Tire Flip x3, rest 1 minute b/w rounds (Did 7 flips each round with the biggest tire)

    In the 90's with 65% humidity again. Soooooo much sweat.