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

  • Deadlift/Chief Workout

    Deadlift
    5-5-5
    315

    "Chief"
    5rds, 3min on, 1min off
    3 Power Clean 135#
    6 Push Up
    9 Squat

    No scores taken

  • Mainsite WOD 6/5/12 Workout

    21-15-9
    50lb dumbbell squat clean
    HSPU

    Subbed 50lb dumbbell push press for HSPU

  • gslp 6/6 Workout

    warmup: 480m run, leg swings, pass throughs, box lunge
    burgener warmup for cleans 45#
    power cleans 100# 7set of singles
    bench warmup 45x6 65x6 85x4 115x2 135x1

    bench 140# 1x5 1x5 1x8

    deadlift warmup 65 85 115 135 145 165 185
    15# plate curls 2x20

    deadlift 195# 2x5 1x10

    shrugs 115# 2x25

  • Fight Gone 35 Workout

    “Fight Gone 35″

    35 Wall Ball (14 lbs @ 9 ft)

    35 Sumo DLHP’s or Clean HP’s (55 lbs)

    35 Box Jumps

    35 Push Press (55 lbs)

    35 Calories Rowed

  • WOD Workout

    Strict Press 5-5-5 at 58#
    Front Squat 5-5-5 @83#

  • Severest Workout

    With a partner, complete the following for time:

    500x double unders (1500 singles)
    400x air squats
    300x push ups
    200x sledge strikes
    100x pull ups.

    Only 1 person can be working at a time.

  • The Gauntlet... Workout

    Event 1 Deadlift Ladder 225,255,285,315,345,375,405 - Max 375
    Event 2 1 min per arm 53lbs kb snatch with 1 min of burpees Total 123
    Event 3A Farmers Carry 53lbs kb 5min as many laps as possible Laps 8.75 1st place
    Event 3B 95lbs barbell overhead lockout Last man standing Time 1:12
    Event 4 Team 4 person team carry 115lbs barbell 1/2 mile w/ 35lbs kb, 2 person on barbell at all times and other 2 people have to carry each other, barbell and kb never touch the ground, Then 1/2 mile run back Time 23:45

  • Competitor Class WOD 5.22.12 Workout

    Skill: 10-15min of muscle up work/progressions

    WOD:
    Buy in: 10 Wall Walks

    Three rounds of:
    21 Wall ball shots, 20lb ball
    21 Toes-to-bar

    then,
    1 x Lane of Pain farmer's carry(88/70ish)
    28 Burpee box jumps, 24"/20" box
    1 x Lane of pain farmer's carry (88/70ish)

  • 3Tabata Workout

    http://crossfitsouthie.com/wednesday-june-6th

    Strength
    Back Squat
    5-5-5-5 <== 185

    WOD
    Alternating Tabata
    Kettlebell Snatch right arm (1.5,1) <== 1 pood
    Kettlebell Snatch left arm

    Rest 1 minute

    Alternating Tabata
    Ring Dip <== Blue band (weak, I know)
    Sumo Deadlift high pull (1.5/1)

    Rest 1 minute

    Alternating Tabata
    Hand Release Push-ups
    Swings (1.5/1)

    In a alternating tabata, we move back and forth between exercises for 20s of work and 10s of rest for a total of eight sets (4 of each). Score is total reps over the three alternating tabatas.

    ADV (2/1.5)

  • first time benching Workout

    Strength
    Bench Press
    5, 5, 5, 5, 5

    I dont remember how many but i did something like:
    65, 85, 95, 135F, 115F, 105x3

    MetCon
    5 rounds for time of:
    10 Burpees
    15 Box Jumps, 24"