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

  • Crossfit Games Open WOD 12.5 Workout

    Thursday 120322

    CrossFit Games Open 12.5

    Complete as many reps as possible in 7 minutes of the following rep scheme:
    100 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    100 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    100 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    100 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    100 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    100 pound Thruster, 21 reps
    21 Chest to bar Pull-ups...

    73 Reps on "Fran's Evil Twin"

  • Crossfit Games Open WOD 12.5 Workout

    Thursday 120322

    CrossFit Games Open 12.5

    Complete as many reps as possible in 7 minutes of the following rep scheme:
    100 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    100 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    100 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    100 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    100 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    100 pound Thruster, 21 reps
    21 Chest to bar Pull-ups...

    Last year 64 Reps on "Fran's Evil Twin"

  • HPC Burpees Workout

    http://crossfitsouthie.com/climbing-high

    Strength
    Hang Power Clean
    3-3-3-3-3

    Finished at 135 due to mild injury.

    WOD
    3 rounds of
    15 Hang Power Cleans (135/95)
    15 Burpees

    Level 2 (115,75)
    Level 1 (95,35)

    Notes
    Definitely need to avoid dropping the bar on myself. Also, I do better on full cleans than HPC, apparently because I don't let the bar drop far enough on my thighs when I dip down for the upswing. I keep it near my hips, ready for the drive, but then I lose all that space to accelerate. I need to let it drop down near my knees and pretend as though I'm doing a full clean. I also need to get under the bar better. I may be trying to space my feet too far out when dropping.

  • OPEN WOD 12.5 Workout

    7 minute AMRAP:

    Round of 12 complete + 10 thrusters.

    Notes:

    Thrusters kick my ass every time. Legs didn't get tired until round of 15; but all Thruster reps felt awkward.

  • 3-23-12 Diane & Wendler Workout

    Wendler:

    Bench: 5x225, 5x235, 5x250
    Strict Press: 5x145, 5x155, 3x165, 2x165 (failed on the 5x165 attempt). Shoulders very sore and not much sleep the last 48 hrs took its toll)

    Metcon: "Diane"

    21-15-9 : 225lb DL & HSPUs - Time: 9:40 Very slow for me. Same thing that hurt my presses impacted this workout. HSPUs took much longer than normal. Should have done this under 7 mins.

    Elements work: DUs, T2B, Wall Balls (20)

  • 2012 CrossFit Games Opens 12.5 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Barbell Thrusters (M 100#/W 65#)
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

  • CF Open 12.5 - The Ladder Descent into Hell Workout

    7 minute AMRAP:
    3 Thrusters @ 100 LBs
    3 Chest to Bar Pull Ups
    6 Thrusters @ 100 LBs
    6 Chest to Bar Pull Ups
    9 Thrusters @ 100 LBs
    9 Chest to Bar Pull Ups
    12 Thrusters @ 100 LBs
    12 Chest to Bar Pull Ups
    15 Thrusters @ 100 LBs
    15 Chest to Bar Pull Ups
    ... keep increasing by 3 as you are able to move forward.

    Given the status of the ankle, I was fairly happy getting through the round of 12. Alan (coach) wanted me to get through the round of 9 but the ankle felt okay and I was able to push through those last 12 thrusters and chest to bars.

  • Team Lumberjack 20 Workout

    Workout done with partner, reps/runs split in half (20 each/200m), only one partner moving at a time.
    All weight Rx, except OHS (done with 95lbs).

  • 2012OpenWOD5 Workout

    Warm up

    Run 550m

    Mobility

    Shoulders/Hips

    WOD

    Part A) Bear Complex

    Part B) 7 min AMRAP Ladder

    100# Thrusters/ Pull-ups

    3 Thrusters
    3 Pull-ups
    6 Thrusters
    6 Pull-ups

    so on and so forth

    Well going into this work out I did not have pull-ups let alone Kipping pull-ups... I got the first 3 Thrusters and spent 4 minutes trying to get a chest to bar pull-up... in the process I figured out my kip better then ever and worked through about 25 pullups and just missed my chest by less then 1/2". It was an utter failure for the 12.5 WOD but a huge step for me with pull-ups.. I was able to string a couple together and now have no excuse to use a band... by summer I hope to do Fran RX'd with no band!!!

    I did take the last 90 Secs and continue on with the WOD with just regular pull-ups and got into the round of 9's when time expired

  • 3-26-12 Mondays WOD Workout

    The “other” Total

    1rm Overhead Squat - 175 - PR

    1rm Front Squat - 215 - PR

    1rm Back Squat - 265

    Need to work on keep back up and chest forward, really will be focusing on that right now.

    ***If your hip crease does not get below your knees do not count that rep. At some point someone is going to be watching you when you brag about how great your squat is; and you’ll look like a clown. Who likes to look like a clown anyways?

    Then,

    2 rounds

    Max effort 500m row
    1:38.7
    1:41.8

    Rest exactly 2mins between rounds. Goal should be to get as close to same time as first round