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

  • Engine Conditioning Workout

    Test Workout 1
    5km Row for time

  • Clean & Jerk 1-1-1-1-1-1-1-1 Workout

    A. Mobility
    - Barbell: Tricep
    - PVC: Shoulder External Rotation
    - Floor: Hip Capsule
    B. Dynamic Warm Up
    - Row 5 min

    1. WOD
    2. Clean & Jerk, 1-1-1-1-1-1-1 reps

    95-115-135-155-175-185-195 (FAIL)-195 (FAIL)

    Notes: I started out super light because I've never done this movement before with any REAL weight, and I also wanted to focus on going through the motions. I felt fine and relatively unchallenged until I hit 195. I had the clean no problem, but I couldn't get the weight over head for some reason.

    What Improved: The form of my clean has definitely improved since I worked on it. Remember not to lean on your toes. Keep the weight back!

    What to work on: I messed up my footing on the split-jerk every time. Feet forward, not angled, and have your feet meet each other in the middle; don't take 1 huge step w. your front or back leg.

  • Hero WOD - Pheezy Workout

    WOD
    "Pheezy"

    Three rounds for time of:
    165 pound Front squat, 5 reps
    18 Pull-ups
    225 pound Deadlift, 5 reps
    18 Toes-to-bar
    165 pound Push jerk, 5 reps - subbed Clean & Jerks for this at 165 bc @Chrisstaley did this wod that way and I wanted to match up with him.
    18 Hand-release push-ups

    All barbell movements felt great through the entire wod. T2B and pullups slowed me down some.

    http://www.crossfit.com/mt-archive2/008285.html

  • "Pheezy" Front Squat / PU / Deadlift / T2B / Push Jerk / Hand Release Workout

    Saturday 120407

    "Pheezy"

    Three rounds for time of:
    165 pound Front squat, 5 reps (Scaled to 135)
    18 Pull-ups
    225 pound Deadlift, 5 reps
    18 Toes-to-bar (Scaled to K2E)
    165 pound Push jerk, 5 reps (Scaled to 135)
    18 Hand-release push-ups

    25:24

    Globo Gym Setup hurt time and weight as I only had 1 bar and switching from 135-225 is just way easier and faster than 165-225. Otherwise good workout. I NEED to put up my pull-up bar at my house so I can have my bumpers and multiple bars available for this workout.

  • Burpee Challenge Day 5 Workout

    Day 5 - Keep rocking the shirt and Tie

  • 3 of Ohio Sons Workout

    1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
    37 KB Clean and Press w/s (37 each arm)
    1 mile Run
    37 box Jumps or squat jumps
    1 mile run
    37 burpee pullups or burpee k23 or burpees

    SFC Shawn Hannon - KIA 4APR12
    CPT Nicholas Rozanski - KIA 4APR12
    SFC Jeffrey Rieck - KIA 4APR12
    *on each mile run say those names over and over...honor their sacrifice.

  • 20mi Long Run in Boston Workout

    20 mile long run in Boston around Charles River running path
    Time: 3:02:08
    Avg Pace: 9:06
    Elevation: 52ft
    Calories: 2,877

    1st 10 miles: 1:33:39
    2nd 10 miles: 1:28:28

    Felt great, last 4 miles cranked up the pace to Goal race pace (8:50-8:55) for 1st mile then just ran on feel from that. Last four miles felt good, could have kept going at that 8:30ish pace for another 6.2 miles.

  • Atlas stone / push jerk / double under Workout

    3-3-3-3-3 of:
    Push jerk

    195#. Failed on 2nd rep at 210

    Then

    5-4-3-2-1

    Atlas stone to shoulder
    Push jerk 80% 3rm (160#)
    Double unders x10

  • The Unexpected Suckfest Workout

    Perhaps it was a result of having had The First Annual Bacon Fest at the box on Saturday night but I truly didn't expect this one to be as sucky as it was.

    Warm Up:
    It was post bacon fest, so we all meandered around for 20-25 minutes, doing a little of this, doing a little of that ... basically, we were trying to get the arteries to open up again after all that bacon!

    Mobility:
    Hip Flexor
    PNF Hamstring
    Handstand Holds
    Sit in Squat

    MetCon:
    4x
    25 Sit Ups
    20 Wall Balls (did first round at 30 lbs ... bad idea!!! ... remaining rounds at 20 lbs)
    15 Spiderman Push Ups
    10 Kettle Bell Lunge Steps (53 lbs; bell held chest high)
    5 Uncomfortably High Box Jumps (36")

  • Pain Clinic Workout

    4 x 6 minute amrap couplets with partner

    P1) 4 KB cleans weak/strong arm (70lb)
    P2) Battling ropes

    P1) 5 burpee pull ups
    P2) Overhead lockout (105lb)

    P1) Farmers hold 62lb KBs
    P2) 100m Sprint

    P1) 10 wall balls (20# 10')
    P2) Wall sits