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

  • ''X/Y's Team WOD 1'' Workout

    Warm-up Drills (03.17.2012)
    Run 800m
    9 Fundamentals x 5 Reps each (45lbs)
    -Shoulder Mobility**
    -ITB Stretch
    -Scorpion Stretch
    -Inchworms/Cobra Stretch

    ''X/Y's Team WOD 1'' (03.17.2012)
    Teams of two CrossFitters will work against a 10:00 Running Clock, alternating each 1:00 between the following tasks for score:
    Athlete 1: Row x Max Kcal
    Athlete 2: Completes 10 x Wallball + 5 x Burpees before attempting to execute as many reps as possible of KB Swings (32/24kg) in the time remaining.
    Every minute the athletes swap tasks and proceed working for the next interval. Continuing until all 10 minutes have elapsed (ie; 5 minutes Rowing and 5 minutes working through Wallball/Burpee/KB Swings for each teammate).
    3 KB Swings, had to scale to push press w/ DB's bec knee started feeling wonky on wall ball set 3.

    ''Bulls & Whips'' (03.17.2012)
    In teams of 2 CrossFitters alternate who is working and who is resting each interval, scoring total reps possible across 12 Rounds of Tabata Back Squats and 12 Rounds of Tabata Double-unders (each athlete performs each movement during 6 intervals.
    6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)
    6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)

  • Nasty Girls Workout

    5x3 back squats
    (65-85-95-105-115)

    3 rounds for time:
    50 air squats
    7 muscle ups (*or 14 c2b pullups and 14 ring dips)
    10 hanging cleans (135/95) (*45)

  • 4-8-12 Sprint Intervals Workout

    Sprint Intervals:

    4x300m - 58, 56, 52, 52
    4x150m - 22.82, 23.15, 22.62, 21.85

    300m run into a 10 to 15mph wind.

  • WOD 26/10/19 Workout

    WOD

    3 rounds of:

    12 Burpees

    21 Box Jump Overs 75/60 cm

    12 Burpees

    21 Thruster 40/30

  • Sh$t's About to Get Real Workout

    Real hard that is ...

    New programming taking hold this month at the box. Should be interesting, to say the least!

    Warm Up:
    Squats with 45 lbs Bar -- worked with coach on my squat form, which had gone to hell. Got some stuff fixed and was squatting MUCH better.

    Mobility:
    Hip Flexor
    PNF Hamstring

    Max Effort:
    (Back) Squats
    Rest 2-3 minutes between sets, but no more than that.
    1x 5 @ 60% of 1RM (165 lbs)
    1x 5 @ 70% of 1RM (195 lbs)
    2x 5 @ 75% of 1Rm (205 lbs)

    I was told to lower my numbers slightly so as to better focus on form. In general, I was 5-8 lbs lower than what my actual percentage dictated.

    MetCon:
    4x
    9 Chest to Bar
    9 Ring Dips
    9 Front Squats @ 155 lbs

    Extra:
    3x
    8 Barbell Row (135 lbs, 115 lbs, 115 lbs)
    'rest' 1 minute and go to GH Raises
    8 GH Raises (no weight, 10 lbs plate, 10 lbs plate)
    'rest' 1 minute and go to Barbell Rows

  • Lunges and Burpees Workout

    Five Rounds for Time:

    50 Feet of Walking Lunges with 45# Barbell Overhead
    25 Burpees

  • Suffer on Saturday Workout

    Five 3 minutes rounds of

    3 Handstand push ups
    6 band assisted strict pull ups
    9 burpees
    12 sit ups

    Rest 1 minute in between each round

  • Three Rounds of Barbara Workout

    Three Rounds:

    20 Pullups
    30 Pushups
    40 Situps
    50 Squats

    Rest exactly 3 minutes between rounds.

    1. 4:20
    2. 5:40
    3. 7:02

  • Thruster 3-3-3-3-3-3-3 Workout

    95
    115
    125
    125
    145(2)
    145

  • 30 C&J Workout

    For Time:

    30 Squat Clean and Jerks at 115#

    Must pass through front squat before putting the weight overhead.