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

  • Overhead Squat 3RM Workout

    Saturday 120324

    Overhead Squat 3-3-3-3-3 reps

    115 - 135 - 155 - 185(f) - 175(PR) - 185(f)

    Pumped on the new PR. Shoulder flexibility is limiting factor on 185, not strength. Back to the yoga mat!

  • Angie Workout

    For Time:

  • Tuesday 120327 Workout

    3 rounds for time:

    400m Run
    20 WB 20 lbs/14 lbs
    10 Pull-ups

  • RingFit 12.3 F.O.D Workout

    18 Min A.M.R.A.P.

    15 Box Jump 24/20
    12 P.P. 115/75
    9 Combo's

  • Arms Stuff Workout

    Towel Chin-Ups + Decline Dumbell Tricep Press:
    - 13 + 10 x 12kg, 11 + 10 x 14kg, 9 + 10 x 14kg

    Butterfly Pullups + 20kg Plate Situps:
    - 10 + 10, 10 + 10, 10 + 10, 20 + 10

    20kg Dumbell Hammer Curls + Dips:
    - 5(each arm) + 10(BW), 5(each arm) + 10 x 10kg, 5(each arm) + 10 x 20kg

    Close Grip 22.5kg Barbell Curl + Wide Grip 22.5kg Barbell Curl + Cable Overhead Tricep Extension 8.75kg:
    - 12 + 5 + 10(each arm), 12 + 5 + 10(each arm)

  • 3/28/12 3-rep max bench and back squat Workout

    Back Squat 3-3-3-3-3
    Bench Press 3-3-3-3-3
    3 Rounds Max Reps Air Squat
    3 Rounds Max Reps Push Up

    Score by adding max weight of Back Squat and Bench Press
    and Lowest rep round of Air Squat and Push up

    Back Squat 210,225,240,255,265(failed)
    Bench Press135,145,155,165,170 (failed)
    Air Squats: 35,37,42
    Pushups: 42,32,28

    Score: 255+165+35+28= 483

  • Spring Must Be Here - They Made Me Run Outside Workout

    Oh man, oh man. It must be that time of year where the snow has melted and the coaches start making us run outside … which is silly because there wasn’t a mountain lion chasing me, so I’m not sure why I have to run!

    Warm Up:
    All Skate - went with pull ups, push ups, ring dips, handstand holds, handstand push ups and squats

    Mobility:
    Shoulders with kettle bells
    Calf stretches and PNF Hamstring

    MetCon:
    4x for a Rep/Time Combo
    Max Reps - Bodyweight Bench Press (165 LBs)
    Run 400m

    Reps:
    10 total (3, 3, 2, 2)*

    Run Times:
    7:28 total (1:56, 2:00, 1:54, 1:38)^

    Extra Credit:
    50 Kettle Bell Snatches (30 at 35 LBs and 20 at 53 LBs)

    Extra Extra Credit (ok, so we all hung out and did shit for a while after the MetCon :):
    Muscle Up Practice … And, holy shit, I am SO close!! Got within inches of getting one. I’m totally getting a muscle up before the end of April!

    *Need to get stronger on this lift. It’s pissing me off.

    ^The ankle held up great! A little sore as I rounded the curves (slowed down appropriately, though) but, otherwise, felt solid. Not necessarily strong, but definitely solid.

  • Air Force WOD Workout

    For Time: Start with 4 Burpees and then complete 4 Burpees on the minute

    -20 Thruster (95/65)
    -20 Sumo Dead Lift High Pull
    -20 Push Jerk
    -20 Overhead Squat
    -20 Front Squat

  • Back Squats/KB Swings Workout

    Warmup
    Swings
    Double Unders

    Mobility
    hips
    shoulders

    WOD
    A
    5-5-5-3-3-1
    95/115/145/185/205/245

    B
    Lipson
    21-15-9
    185 Back Squat
    1.5 pood KBS

    Legs were smoked!! this one was brutal. KBS all unbroken no issue there. broke up squats too much! not happy about the time of this one.

  • The biggest bitch of crossfit Workout

    Fran

    21/15/9 of
    Thrusters (65)
    Pull ups (gray band)

    We will be running heats of this workout during the entire class time with a cap of 10 minutes.