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

  • 09.26.2011 WOD 4 Chipper From Garage Games Workout

    Chipper From Garage Games

    60 Box Jump 20″

    40 HRPU

    20 T2B

    10 DL 275/185

    20 Burpee

    40 ABMAT (GHD Sit-up)

    60m OH Walking Lunge 20lb Slamball (45/25lb plate)

    (During games teams of two worked and stayed together during each movement. Team member 1 had to complete all reps before team member 2 could begin movements AND team member 1 could not move on until team member 2 finished with that movement)

    Wish I had a teammate this morning to do this WOD! I did jump on 20in box (2nd time in a WOD now), but only DL'ed 115. Time is estimated.

  • Swingin' for the fences Workout

    Warm-up with some TGU's- 1 pood, 1.5, 2 pood...sets of 2-3 each hand at each weight.

    DU timing/rhythm practice.

    5 rounds for time:

    1 pood KB swing x15
    20 DU's
    1.5 pood KB swing x15
    20 DU's
    2 pood KB swing x15
    20 DU's

    This was tougher and longer than expected.

  • CFFB 09.26.11 Workout

    SWOD:
    8 sets:
    3 Box Overs w/ 20" box
    25 yard sprint

    *Rest is the walk back to the boxes

    *For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box roll right into the sprint.

    This was fine. Wasn't feeling the sprints today, but got it done.

    DWOD:
    Find:

    10 RM Squat
    10 RM Press

    *Warm up as needed and find your 10 RM on Squat and Press.

    Squat: 235#, this wasn't bad, but I was worried about loading my back.
    Press: 150#, again, wasn't bad, but I get nervous lifting too heavy...

  • 9/26/11 Workout

    Warm Up: “Grace” 45 lbs 1:20

    SWOD: Back Squat 5-5-5 @ 75%, 80%, 85% (235, 250, 265)
    Front Squat 3 sets of max reps at any weight from the back squat sets 5,4,1 @205

    Met_Con:

    21-15-12-9-6- and 3 reps, for time, of:
    Pull-ups
    Back Squat 95, 75 pounds
    Push press 95, 75 pounds
    Sit-up

  • 09.26.2011 WOD 4 Chipper From Garage Games Workout

    Chipper From Garage Games

    60 Box Jump 20″

    40 HRPU

    20 T2B

    10 DL 275/185

    20 Burpee

    40 ABMAT (GHD Sit-up)

    60m OH Walking Lunge 20lb Slamball (45/25lb plate)

    Got the rx+ on this one, felt good even though I fell apart on the OH lunges.

  • Wall Balls-T2B-Box Jumps Workout

    15 min amrap:

    10 wall balls (14#, 10')
    10 T2B
    10 box jumps, 20"

  • Deadlifts and Running Workout

    5-5-3-3-1-1-1 of:
    Deadlift
    (125-165-185-195x2-135x5-135x5)
    12-Min. AMRAP:
    400m Run
    5 Deadlift

    Compare to 8/19 WOD:
    http://wodstack.com/boxes/22-crossfit-oregon-city/box_wods/723-deadlifts-and-running

  • Uncle Gym's Afternoon Fun Workout

    Tabata Toes-to-bar
    Tabata Parallette Pass Throughs
    Tabata Handstand Holds
    Tabata 7.5kg Dumbell Thrusters
    Tabata Ring Plank/Supermans (feet on chair)

  • Gym Jones Squat Routine for Mass Workout

    plus windmill warm-up
    OH hold 4x 30s
    5 minute FLR buy-out

  • 11/14/11 Workout

    SWOD: squats @210. felt strong. dropping back down to 185 to work on a2g.
    press @120. failed on 4th rep of 3rd set.

    DWOD: Complete 5 rounds:

    2 Max Height Box Jumps (4 steps at highlander)

    *Rest as needed between efforts

    then...

    8 x 20 Yard Flying Starts (rest 30 seconds between efforts)

    *take 10 yards to accelerate, you should be full speed by the time you hit your start.