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

  • "OH" Boy... Workout

    Warm up
    200m Run
    2x
    8 Good Mornings
    10 Walking Lunges (Each Leg)

    Mobility

    Deadlift Work

    At 85% of Prescribed workout weight: 3 Reps EMOTM of #135
    Shoulder Prep in between sets

    WOD

    5 Rds for Time

    15 OH Walking Lunges 45/25
    12 T2B
    9 DL 155/115
    6 HR Burpees jumping to 45#plate

    Time 20:00rx

    Well this was a burner... first 3 rounds felt good last 2 got a little hard with the lunges and T2B.

  • Got Tire? Workout

    Warm Up:

    4 rounds
    20 single arm rope swings (10 each arm)
    20 double arm rope swings
    20 lunges (10 each leg)

    5,4,3,2,1 reps of:
    Strict pull ups

    WOD:
    4 rounds for time
    10 sledge strikes, left
    10 sledge strikes, right
    6 tire jumps
    4 tire flips

    Tire Jump = start on outside of tire, jump inside tire, then jump outside of tire that is 1 rep. Turn around and repeat for 2nd rep. repeat.

  • Luisa Workout

    400 m run
    2 x sequence (21)
    OHS
    PU
    SU
    Back extension
    30 clean press (35 lb)

    21 min AMRAP
    21 OHS (45 lb)
    21 Hand raise push up
    21 Situp
    400 m medball run (14 lb)

  • "Quicksand" Workout

    Visited Troy's crew at Crossfit Earned in Merrimack, NH for this WOD.

    Warmup
    Speed rope 1:00 x 3
    2 Rounds
    5 HSPU
    10 Air squats
    15 abmat situps

    Strength - Weighted Push-ups
    10 - unweighted warmup
    10 - 10lb added
    5 - 20lb added
    5 - 35lb added
    2 - 45lb added
    2 - 70lb added

    Quicksand - Four rounds for time.
    Run 400m
    50 Air Squats
    16:25

    Cash Out - For time 21-15-9
    Row Kcal
    Knees-2-Elbows
    7:00

  • 072512 Workout

    Deadlift:
    10 @ 115#
    8 @ 135#
    6 @ 155#
    4 @ 170#
    2 @ 185#
    2 @ 205#

    took as much time in between each set

  • CF Games WOD Workout

    http://crossfitsouthie.com/cf-games-experience

    Skill
    Bar Muscle-up
    Pull-up
    Split Snatch

    WOD
    Track triplet: CF Games WOD
    Three rounds for time of:
    8 Split snatch, alternating legs (115 / 75lbs)
    7 Bar muscle-ups
    Run 400 meters

    Level 2 (95,55), 14 c2b pull-ups <===
    Level 1 (65,35), 10 pull-ups

  • Cry Me A River Workout

    Warm up:
    50 jumping jacks
    40 flutter kicks
    30 vert crunches
    20 pushups
    5 burpees

    3 rounds for time:
    20 hip raises right
    50 weighted Russian twists
    20 hip raises left
    2:49

    For time:
    Squats
    Reps 3-6-9-12-15 @ 245#
    Run 250m between rounds
    12:42

    Snatches:
    2 @ 95#
    2 @ 115#
    2 @ 135#
    2 @ 155#
    2 @ 175#
    2 @ 195#

  • Clean EMOM Workout

    15 total reps. Started with 135 and worked up to a fairly easy 185 on the fifth or so rep. Then dropped down to 155 for the rest.

  • Back squat Workout

    5x5 105lbs

  • Push Press Workout

    Push press 2-2-2-2-2-2-2

    95-105-115-125-135-145-155

    Other strength work:
    Pull-ups
    Bench press 5-5-5
    135-155-185