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

  • Hang cleans, wall balls Workout

    5 rounds:

    10x hang clean 135#
    20 wall balls 20#

    Finisher:
    50 hollow body rocks
    50 sit ups

    results: man those hang cleans were tough and wall balls were ....wall balls

    14:51 for main wod, 19:03 total after finisher

  • Thursday WODs with Hoops Players Workout

    We had 11 (of 13) boys at the box tonight! It was AWESOME!

    Warm Up:
    10 Push Ups
    10 Pull Ups
    10 Sit Ups
    10 Squats

    Mobility:
    PNF hamstring
    Samson Stretch
    Walking Lunges

    Max Effort:
    5x 2
    ~50% of 1RM
    Squat Snatch
    Overhead Squat
    Snatch Balance
    [75 lbs, 75 lbs, 75 lbs, 75 lbs, 85 lbs]

    MetCon:
    Run 400 meters [1:42]
    -rest 2:00
    Row 500 meters [1:54]
    -rest 2:00
    Run 400 meters [1:53]
    -rest 1:30
    Row 500 meters [2:05]
    -rest 1:30
    Run 400 meters [1:59]
    -rest 1:00
    Row 500 meters [2:00]

    Total time includes rest periods.

  • 5-17-2012 Workout

    7 Minute AMRAP

    5 Clean & Jerk #135/75
    15 Pushup

  • Hammer Workout

    5 Rounds for Time max 20 min

    5 power cleans
    10 front squats
    5 jerks
    20 pullups (green band)

    90 second rest in between rounds

    Thought it was an amrap so I did another 5 cleans and 5 squats past the five rounds starting at 19:40

  • Run, Dead Lifts, Deck Squat Burpees, Goblet Squats Workout

    4 Rounds for time

    400m run

    10 Deadlifts 135/95

    10 Deck Squat Burpees (MOD - hand was on the floor prior to burpee)

    10 Goblet Squats 2p/1.5p (MOD Yellow KB)

    I did the full DL weight and kept good form, so I was proud of that.

    DSB, I had to use my hand for balance transitioning to the burpees.

    GS, used the yellow KB for the first time. I think it's only 5# heavier than the orange, but it's a start!

  • Main Site: 3rds - 50du, 40su, 30mb clean, 20pu, 10 hspu Workout

    WARM UP
    Mobility
    - Double Ball: Thoracic Spine with Plate
    - Couch Stretch
    - Band: Pec & Neck

    Dynamic Warm Up
    - MB Clean Warm Up
    Burgener Warm Up
    Skill Transfer Drills

    WOD
    3 rounds for time of:
    - 50 Double-unders
    - 40 Sit-ups
    - 30 Medicine ball cleans, 20 pound ball
    - 20 Pull-ups
    - 10 Handstand push-ups
    Time: 20:09

    Notes: Work on getting a rhythm w. the med ball cleans.

  • Conditioning Workout

    http://crossfitsouthie.com/lots-of-conditioning

    WOD 1
    3 Rounds <== 9:15
    200m sandbag carry
    20 Burpees

    Rest no more than 10 minutes.

    WOD 2
    Row 2000m <== 7:50

  • Sunday in the Park Workout

    Gorgeous day here in Ouray. you really couldn't ask for better weather.

    Warm Up:
    All skate (push ups, squats, lunges)

    Mobility:
    Standing forward bend
    Sit in squat
    Samson stretch

    MetCon:
    25 Ball Slams @ 20 lbs
    Across Park (~100-150 meters)
    10 Burpee Broad Jumps
    10 Crab Walks (two steps for each 'rep')
    10 Frog Jumps
    25 Wall Jumps @ 22-24"
    100-150 meter sprint
    25 American Kettle Bell Swings @ 52 lbs
    100 Flutter Kicks

    As always, Sundays are "time free".

  • Shoulders Workout

    Seated Dumbbell Press + Seated Dumbbell Shrug:
    - 10kg x 10 (each arm)
    - 26kg x 5, 20kg x 5 + 32kg x 10
    - 28kg x 5, 14kg x 5 + 32kg x 10
    - 30kg x 5, 14kg x 5 + 32kg x 10

    Barbell Upright Row + Dumbbell Side Raise:
    - 40kg x 5, 30kg x 5 + 7kg x 10
    - 45kg x 5, 30kg x 5 + 7kg x 10
    - 50kg x 5, 30kg x 5 + 7kg x 10

    Dumbbell Front Raise + Barbell Shrug:
    - 14kg x 7 (each arm), 10kg x 3 + 100kg x 10
    - 14kg x 7 (each arm), 10kg x 3 + 100kg x 10
    - 14kg x 7 (each arm), 10kg x 3 + 100kg x 10

    Incline Shoulder Press Machine + Plate Shrug:
    - 30kg x 5, 20kg x 5 (each arm) + 20kg x 10(each arm)
    - 40kg x 5, 20kg x 5 (each arm) + 20kg x 10(each arm)
    - 50kg x 5, 20kg x 5 (each arm) + 20kg x 10(each arm)

    5 Rounds:
    - 10 x 40kg Strict Shoulder Press (Push Press when fail) + 10 x 40kg SDHP
    - rest 1:1
    - 10+10; 8,2+10; 7,3+20; 6,4+10; 6,4+10

  • Legs Workout

    Row 500m to warm up

    Seated Hamstring Curl Machine:
    - 50 x 21.5kg

    Seated Quad Curl Machine:
    - 50 x 26kg

    Deadlift + Deadlift on Plates:
    - 3 + 3 @ 30kg
    - 3 + 3 @ 50kg
    - 3 + 3 @ 70kg
    - 3 + 3 @ 90kg
    - 3 + 3 @ 100kg
    - 3 + 3 @ 110kg
    - 3 + 3 @ 120kg
    - 3 + 3 @ 130kg
    - 3 + 3 @ 140kg
    - 3 + 3 @ 150kg
    - 3 + 3 @ 160kg
    - 3 + 3 @ 170kg

    21, 15, 9:
    - work: rest = 1:1
    - Deadlift @ 100kg
    - 20kg Decline Plate Sit Up

    Bear Complex @ 20kg

    Front Squat (Clean bar from ground, hand straight out in front):
    - 6 x 20kg, 6 x 30kg, 6 x 40kg, 6 x 50kg, 6 x 60kg, 6 x 70kg, 6 x 80kg

    • work:rest = 1:1
    • 20m OH Plate Lunge @ 20kg
    • 10 x OHS @ 40kg
    • 20m OH Plate Lunge @ 20kg
    • 8 x OHS @ 40kg
    • 20m OH Plate Lunge @ 20kg
    • 6 x OHS @ 40kg
    • 20m OH Plate Lunge @ 20kg
    • 4 x OHS @ 40kg
    • 20m OH Plate Lunge @ 20kg
    • 2 x OHS @ 40kg

    Row 1000m to warm down