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

  • PUBJKBSLOL Workout

    http://crossfitsouthie.com/memory

    Warm-up
    Mini wod
    3 rounds
    12 push-presses
    12 alternating barbell step-ups

    Strength
    Split Jerk
    5-5-5-5-5
    (You must split your feet. If your footwork and your timing needs work then keep the weight light.)

    Got to 115 before having to stop due to time constraints.

    WOD
    30 Pull-ups
    30 Box Jumps
    30 Kettlebell swings (2,1.5)
    20 Pull-ups
    20 Box Jumps
    20 Kettlebell swings (2,1.5)
    10 Pull-ups
    10 Box Jumps
    10 Kettlebell swings (2,1.5)

    Level 2 -20,15,10 (1.5,1)
    Level 1- 15,10,5 (1,.75)

    Level 2, Blue Band

  • 4-9-12 6-12-24-48 Metcon Workout

    Metcon: 5 Rounds - 6 HSPU, 12 PUs, 24 Back Ext, 48 DUs

    Time: 21;12

    Elements work: Pullups and T2B

  • CFSH WOD Workout

    -Buy In-
    Strict Press 5/3/1 – Cycle 1, Week 2
    70% x 3, 80% x 3, 90% x 3 or more
    100x3, 115x3, 130x10

    WOD
    Complete 4 Rounds of the Following:
    1 Min Max Handstand Pushups
    1 Min Max Double Unders
    1 Min Max Pull Ups
    *1 Min Rest Between Rounds
    Score is total Reps Completed
    285 total reps RX'd (45# plate w/ abmat for HSPU, did strict pullups for fun)

    -Cash Out-
    5 Rope Ascents. If you’re feeling saucy, try not using your legs.

  • Jump and Press Workout

    PreWOD: Find 1RM of strict shoulder press
    70#

    WOD: Five 2 minutes rounds of
    75 Double Unders or 100 singles
    and with remaining time per round
    Max Rep Push Press (115/75)
    Rest 1 minute in between rounds.
    8(65#) - 8(55#) - 9(55#) - 11(45#) - 13 (45#)

    PostWOD: 40-30-20-10 situp sprints
    The amount of time it takes for each sprint
    is the rest time in between sprints.
    7:35

  • Death by HSPU and Run, Burpees, Muscle-Ups Workout

    10 Minute Death by Handstand Push-Ups
    (1rep @ 1min, 2reps @ 2min, 3reps @ 3min….)

    Made it all the way to 8 reps in the 10 min (SO EFFIN’ CLOSE!!)

    WOD
    (had to scale it down because I’m not superman…yet)

    400m <a href='/journal/movements/1280'>Run</a>
15 <a href='/journal/movements/1689'>Burpees</a>
3 <a href='/journal/movements/57'>Muscle-up</a>s
200m <a href='/journal/movements/1280'>Run</a>
10 <a href='/journal/movements/1689'>Burpees</a>
2 <a href='/journal/movements/57'>Muscle-up</a>s
200m <a href='/journal/movements/1280'>Run</a>
10 <a href='/journal/movements/1689'>Burpees</a>
2 <a href='/journal/movements/57'>Muscle-up</a>s
200m <a href='/journal/movements/1280'>Run</a>
10 <a href='/journal/movements/1689'>Burpees</a>
2 <a href='/journal/movements/57'>Muscle-up</a>s
400m <a href='/journal/movements/1280'>Run</a>
15 <a href='/journal/movements/1689'>Burpees</a>
3 <a href='/journal/movements/57'>Muscle-up</a>s

    20:08

  • Mingas Blast Workout

    Outdoor Hill Sprints + Squats, Bear Crawls, Hovers for 15mins

    5min AMRAP
    5 x 20kg Shoulder Press Strict
    5 x 20kg Shoulder Press with a Dip
    5 x 20kg Thrusters
    5 x Bar Facing Burpees

    6 rounds + 5, 5, 5

    5min AMRAP
    20 x 10kg Plate Situp
    10 x Single Leg Deadlifts(each leg)

    3min AMRAP
    - 20 x Plate Lunges(each leg)(10kg each arm)
    - 5 x 2metre Sideways Plank Walk

  • Easter Monday Team Wod Workout

    In Teams of 3 Complete the following, share work as evenly as possible:
    90 x 100kg Deadlifts
    1 x Skillion Run - 10 Pushups at the top
    90 x 50kg Squat Cleans
    1 x Skillion Run - 10 Situps at the top
    90 x 50kg Hang Clean & Jerk
    1 x Skillion Run - 10 Burpees at the top
    90 x 32kg KB Swings
    1 x Skillion Run - 10 Pushups, 10 Situps, 10 Burpees at the top

  • CFSH WOD Workout

    -Buy In-
    5/3/1 Makeup or Mobility Work
    Skill Work: Power Clean
    5/3/1 Squats
    200x3, 225x3, 255x10 (bar was slipping & I couldn't save it, probably had 1-2 more reps in me)
    -going to switch back to high bar based on info Coles gave me.

    WOD
    Power Clean 3-3-3-3-3
    155, 175, 185, 190x2, 190x3

    -Cash Out-
    3 x3 Romanian Deadlift
    135, 135, 155

  • Deck WOD Workout

    5X150m sprints (every minute on the minute for 5)

    21/15/9
    Burpee bench jumps
    Hollow rocks
    -30 sec chair hold between rounds

    Skill: Double Unders

  • Killer Arms Workout

    Towel Chin-ups:
    - 11, 11, 11

    Standing Dumbell Curls + Decline Dumbell Tricep Press:
    10 x 16kg(each arm) + 10 x 12kg(each arm)
    10 x 18kg(each arm) + 10 x 12kg(each arm)
    10 x 20kg(each arm) + 10 x 12kg(each arm)
    9 x 22kg(each arm) + 10 x 12kg(each arm)
    7 x 24kg(each arm) + 10 x 12kg(each arm)

    Close Grip Ezi-Curl Curls + Dumbell Wide Curls + Weighted Dips:
    10 x 27.5kg + 7 x 10kg + 10 x BW+10kg
    10 x 27.5kg + 7 x 10kg + 10 x BW+20kg x 2 rounds

    Cable Tricep Pull Downs + Cable Hammer Curls
    10 x 26.25kg + 10 x 21.25kg x 3 rounds

    Lat Pull Down Machine - Bicep Curls:
    7 x 19kg x 2 rounds
    7 x 26kg

    Lower/Upper/Full Barbell Curl + Overhead Plate Tricep Press + Plate Hammer Curls
    3/3/3,2/2/2,1/1/1 x 17.5kg + 10 x 20kg + 10 x 20kg x 3 Rounds

    10 x Toes to Bar:
    - 5 rounds
    - work:rest = 1:1