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

  • The weight of the world on my shoulders. . . " Workout

    Strength Training:

    B.S. 5-5-5-3-3-3

    F.O.D

    5 Rounds for time and quality of:

    12 KBS 70/50
    6 Combo's
    12 DUB's or 48,000 Singles
    (Yeap that's right 48,000 Singles)

    Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game

  • The weight of the world on my shoulders. . . " Workout

    Strength Training:

    B.S. 5-5-5-3-3-3

    F.O.D

    5 Rounds for time and quality of:

    12 KBS 70/50
    6 Combo's
    12 DUB's or 48,000 Singles
    (Yeap that's right 48,000 Singles)

    Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game

  • Wittman Workout

    http://crossfitsouthie.com/wittman

    WOD
    “Wittman”
    20 min amrap
    15 kb swings (1.5,1)
    15 power cleans (95,65)
    15 box jumps (24,20)

    Level 2 (75,55) <-- Did this one
    Level 1 (65,35)

    Notes
    I need to fix my KB swings. I get too low, almost into a squat, when I do them. I need more hips and less knees. I need to think about it as though getting into an athletic "ready stance", where I kick my hips back and then shoot them forwards. Also need to keep my chest up.

    My power cleans are getting smoother, and I'm getting the hip drive more consistently. I need to work on the negative, making sure to bring it down to my hips and then do a negative deadlift back to the ground.

    My box jumps are improving a lot. I'm resting on top of the box now. I jump down, keep my hamstrings tight, use the elasticity to bounce right back up to the box, and bend as much as necessary to get back on the box. It's way easier than resting on the ground. I need to work on landing more softly (it kills the balls of my feet in my Vibrams) and more consistently. I keep landing too far forward on the box. I also need to bend more at the knees than at the waist, I think.

  • Drive On Workout

    Pre-WOD:
    -5X3 Power Clean/ Front Squat (185#max)

    WOD: 3 Rounds For Time:
    -400 Meter Run
    -21 Pull Up
    -12 HSPU

  • 03262012 Workout

    21-15-9
    Deadlifts (225/155)
    Pull ups
    Push ups

  • Drive On Workout

    Pre-WOD:
    -5X3 Power Clean/ Front Squat
    155

    WOD: 3 Rounds For Time:
    -400 Meter Run
    -21 Pull Up
    -12 HSPU

  • 1 hour biking Workout

    Vondelpark - center- home

  • HHH Workout

    3-3-3-3-3 Press = 105lbs

    Then

    21-15-9
    Toes to Bar
    Ring Dips

  • WOD Workout

    1RM Max Push Press: 5-3-3-2-1-1-1

  • Weekend recovery Workout

    Skill

    Split jerk 6x2

    • 115-135-155-185-205-225 failed 235

    Finisher
    12 min amrap of:
    10 burpee box jump
    7 push press(65/95)
    5 overhead lunges (each side.. 25/45)