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

  • Portaging Workout

    http://crossfitsouthie.com/endurance

    Warm-up
    Rowing technique
    Pose running drills
    Calf and hamstring stretching

    Skill
    GHD sit-ups/hip-back extensions
    20 sit-up each
    20 hip-back extensions

    WOD
    1000m Row
    800m Run
    Rest 3 min
    750m Row
    600m Run
    Rest 2 Minute
    500m Row
    400m Run
    Rest 1 Minute
    250m Row
    200m Run

  • AMRAP & 21-15-9 Workout

    8min AMRAP
    8 Thrusters (95#)
    12 Burpees

    4 rounds

    Then...

    21-15-9
    Box Jump
    HR Pushup

    3:54

  • Jump and Press Workout

    Find 1RM of strict shoulder press = 75

    Then:

    5 two minutes rounds
    75 II unders (100 singles) = Working on my DU's, did as many as I could each minute/round and got 17-10-17-9-8....most DU's I've ever done!
    Remaining time max rep push press (115/75) = 65
    Rest 1 minute in between rounds

    Then:

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

  • WOD: 4/11 Workout

    10 Minute AMRAP: + 1 Ladder

    Wallballs (20/14)

    Pushups – Hand Release

    *Post Rounds. On the first round, complete one of each movement. On the second round, do two, do 3 reps of each movement on the third round, continue to increase by one rep until the time runs out.

    Erin – 11 + 12 wb

  • WOD: 4/12 Workout

    21-15-9:

    Deadlift (185/125)

    Box Jumps (30″/24″)

    *Post Times.

    Erin – 5:35 Rx

  • Black Ops Friday Workout

    Warmup - Burpee shuttle (single burpee, jog across gym floor, single burpee) x 10
    Mobility
    Wall walks 4 minutes (handstand practice)
    double under tabata 3 burpee penalty when rope makes you stop ( I had 21 burpees to do after 4 minutes)
    WOD

    800 mtrs
    15 boxjump
    15 kettlebell swing @ 24kg
    15 boxjump
    15 kettlebell swing @ 24kg
    15 boxjump
    15 kettlebell swing @ 24kg
    800 mtrs

    Finisher
    plank hold for 30-60 seconds
    knees to elbows cycle crunches

  • THURSDAY'S F.O.D 20120412 Workout

    5 Rounds of:

    (Each round for time)

    200m Sprint
    15 DB Clean
    15 Push ups
    5 Combo

  • THURSDAY'S F.O.D 20120412 Workout

    5 Rounds of:

    (Each round for time)

    200m Sprint
    15 DB Clean
    15 Push ups
    5 Combo

  • Exertion Workout

    5 X 3 Dead Lift (135,155, 185, 205, 235, 255)
    5 X 3 Bench Press (135,155,165,175... Burn out at 135 12 reps))

    Optional: With a Partner

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Floor Press (135)
    Windshield Wiper

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Dead Lift (95)
    Roll Out

  • "Off" Day Workout

    Warm Up:
    Drink 2 beers @ The Ginger Man: Rx - Hefeweizens
    Drink 2 margaritas @ Taco Diner: Rx - Mambo Taxis
    Eat Mexican Food @ Taco Diner: Rx - Brisket Tacos, Avacado & Rice
    Eat Paciugo: Rx - "Medio" - 4 flavors - Turtle, chocolate, coconut, & Wedding Cake

    Workout:

    Jog to your local track

    2 miles of sprints on a track

    Sprint the 100 yards(length of the football field) and walk the corners.

    Do this 16 times

    Jog home

    Cool Down: "Midline" work
    Vomit. Profusely. (Not Really, don't do this)