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

  • 3/13 Workout

    7x2 deadlift 255 lbs

    5 rounds of:
    -250m row
    -5 hang clean (100 lbs)
    -10 wall balls (20 lb)

    • time stops when u and partner get done with all 5 rounds

  • Overhead Awful Workout

    S/S: Overhead Squat - 2-2-2-2-2

    Complete 50 overhead squats for time (M:95#/65#). The bar starts on the floor. Any time you lower the bar from the overhead position to below the top of your head, you must do 25 double unders (150 single) before continuing.

    Got 95

  • Oly Hang Power Clean Workout

    Warmup
    550m run

    WOD
    5min EMOTM
    2 reps of either Hang power clean or hang power snatch
    I chose HPC. 155/175/185/195/205

    Then take 3 attempts to find 1RM of HPC or HPS.
    I smashed my old PR of 245!!
    successful on 250/255/260! Tried 265 for fun but definitely not out of my reach! Fresh I can probably hit that! 1 month on the Sauce (progenex) and I think i may owe this PR to that along with my previous OHS PR of my bodyweight x7 almost 8 reps! great feeling to move heavy loads daily! tomorrow will be a crossfit total day to prepare for 12.4 being announced

  • "JT" HSPU, Ring Dips, Pushups Workout

    "J.T."

    21-15-9 reps of:
    Handstand push-ups (Leg on high rack, self assisted)
    Ring dips
    Push-ups

    17:41

    Ring dips, as always, harder than expected. Maybe I'm just an eternal optimist. Either way, need to train arm and core strength to reduce wobbles. Kip is different here than with pull-ups, need to perfect this movement.

  • Run Bathurst Raceway Workout

    One lap of the Mt Panorama circuit

  • Fauxran - It's Even Less Fun Than Fran Workout

    We did what I'm calling Fauxran this morning:

    Warm Up:
    2x
    10 Hand Release Push Ups
    50 Double Unders^
    Work a weakness (I did pull ups because I'm not a good reader -- see MetCon below)

    Mobility:
    Samson
    PVC Pass Through
    Quads and Hamstrings

    MetCon:
    Fauxran
    21-15-9
    Overhead Squats (95 LBs)
    Pull Ups

    ^12.4 is gonna SUCK for me. Because of the injury in my ankle/achilles, I truly cannot jump on my toes/ball of foot and was not even able to get a single dub today. D'oh!

  • Shoulders Workout

    Seated Dumbbell Press + Seated Dumbell Press (palms facing each other)
    - 24kg x 3 + 14kg x 8 (each dumbbell)
    - 28kg x 3 + 16kg x 8
    - 30kg x 3 + 16kg x 8

    Barbell Shrug (Behind Back):
    - 60kg x 7, 80kg x 6, 100kg x 5, 120kg x 4

    Barbell Shrug:
    - 100kg x 5, 120kg x 5, 120kg x 5

    Shoulder Fly + Dumbell Front Raise + Plate Shrugs (plate in each hand, 10 fwd, 10 reverse):
    - 14kg x 5 + 10kg x 7 + 20kg (each plate) x 10 + 20kg (each plate) x 10
    - 16kg x 5 + 10kg x 7 + 20kg x 10 + 20kg x 10
    - 16kg x 5 + 10kg x 7 + 20kg x 10 + 20kg x 10

    Stirct Press + Push Press + Split Jerk (can't drop bar until all movements complete):
    - 40kg x 3 + 40kg x 3 + 40kg x 3
    - 50kg x 3 + 50kg x 3 + 50kg x 3
    - 60kg x 3 + 60kg x 3 + 60kg x 3

    TNG Power Snatch (work:rest = 1:1)
    - 40kg
    - 10, 8, 6, 4, 2

  • Run/Push/Jump Workout

    Skill
    Dragon flags
    Ring work

    WOD
    800m Run
    40 Hand-release Push-ups
    40 Box Jumps
    800m Run
    30 Hand Release Push-ups
    30 Box Jumps
    800m Run
    20 Hand Release Push-ups
    20 Box Jumps

    Level 2 – (30,20,10)
    Level 1 – 400m (30,20,10)

    http://crossfitsouthie.com/run-jump-push-up

  • Tabata Mash-Up Workout

    http://crossfitsouthie.com/tabata-mash-up-12-3-retest-info

    Strength
    Front Squat
    5-5-5-5-5

    WOD
    Tabata Mash-up (20s work:10s rest x 8)
    1. C2B pull-ups
    2. Sit-ups
    3. Push-ups

    No rest between the different movements. Your score is your lowest number of reps during the 8 work intervals for each individual movement.

    Result
    Pull-ups: 4
    Sit-ups: 6
    Push-ups: 9

  • Hammer Farts Workout

    Hang Power Clean
    3-3-3-3-3 at 80%1RM

    205-205-205-225-225

    9 minute AMRAP
    6 x Power Clean (165lb Apparently can't add...)
    9 x burpees

    7 rounds + 10 reps

    Bonus:
    12 TTB
    6 30" box jump

    10 TTB
    8 box jump

    8 TTB
    10 box jump

    Then squat snatch practice. PRd at 175lb... Couldn't get under 185