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

  • Double This Workout

    Power Clean (pause at knees)
    Heavy double (#205)

    4 Rounds
    7 Power Cleans (#145)
    14 Toes to bar
    21 Pushups

  • Push Press/Med Ball Cleans/Lateral Jumps Workout

    Warm up 5-4-3-2-1 of:
    Walking Lunges
    Push Ups
    Step Ups

    Skill - DB's
    Push Press 8-6-4-2-2 @ 50/60/70/80/80

    WOD
    5Rounds
    Push Press 40# 45 sec
    Rest 15 sec
    Med Ball Cleans 45 Sec
    Rest 15 sec
    Lateral Jumps over loaded barbell 45 sec
    Rest 15 sec
    Score
    Rounds looked like this
    PP - 25/20/15/12/11
    Med Ball - 15/15/12/10/10
    Lat Jumps - 40/32/28/28

  • Team WOD 1 Workout

    This WOD was grabbed off the CrossFit BC website - however, we have doubled the amount of everything cos we are PooBears and we represent!

    In Teams of 2, complete the following for time. BOTH RUN at the same time and complete the whole running distance each. Only one person can be doing the working at a time and you can't move onto the next exercise until all reps of the previous movement have been completed. Must share the workload EQUALLY.

    1600m run on treadmill at 14km/h
    20 x pull ups
    20 x 20kg dumbell swing (right arm)
    20 x 20kg dumbell swing (left arm)
    60 x 24" box jump
    80 x push ups
    100 x sit ups
    120 x burpees
    1600m run on treadmill ar 14km/h

    Matty O & Bretto = 29:40

  • La 3.1. Workout

    Espoossa Katrin kanssa tehty.

    Ensin teeenattiin käsilläseisontaa hyvä tovi.

    OTM 40
    1. 10kcal soutu vaihtui 25 DU kun soutulaitteet oli wodissa käytössä
    2. 10 kbs 24kg
    3. 10 burpee
    4. 10 wall ball
    5. 10 box jump
    6. 5 power clean 45kg
    7. 6 stoh 45kg
    8. rest

    Tosi kiva!! Yhdessä meni aika tosi nopeasti.

  • Desforges Workout

    Five rounds of:
    225 pound Deadlift, 12 reps
    20 Pull-ups
    135 pound Clean and jerk, 12 reps
    20 Knees to elbows

  • May 23, 2011 Workout

    Pre WOD
    Deadlifts - 3 x 3 (last rep till failure)
    1st set - 255#
    2nd set - 295#
    3rd set - 325# (10 reps)

    WOD
    Marshall Ladders
    20 pushups, 1 situp
    19 pushups, 2 situps
    18 pushups, 3 situps
    ...
    2 pushups, 19 situps
    1 pushup, 20...

    16:33

  • Hang squat clean 10 x 3 Strength

    Bokseilta polven alta, syvä vo.

  • Roy Workout

    Five rounds for time of:
    225/155 pound Deadlift, 15 reps @125
    20 Box jumps, 24/20 inch box
    25 Pull-ups @2 RDS + 7 Kips then used green band due to tearing

    What a way to end the week!

    Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36(155lb Deadlift)

    Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

    So as we go into this Holiday Weekend let us not forget what we are celebrating. Many men and women have given their lives so that you and I are safe and we get to live our lives free here at home. Please come in today and give this one all that you have to show respect to these HERO’s and their family’s.

  • 20 minutes AMRAP Workout

    For 20 min
    18 KB Swing 25/16 kg
    13 Box Jump (24/20)
    17 Ring Dips

  • KB Fran Workout

    21-15-9
    KB Thrusters - 2 x 16kg
    Pull Ups