WODconnect

Just what the doctor Rx'd Workouts

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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

  • Thursday WOD I: Resistance Training and Speed Lifting Workout

    Today is the last day of our first three-week cycle back at the resistance and speed lifts. After our CF Games break in March, it's been nice to get back to this and have it condensed to one 5 AM morning per week (versus two, previously).

    Box Squats:
    1 Red Band, 1 Knot
    10x 2
    60% of 1RM
    145 lbs

    Lower Body Auxiliary Exercises:
    3x
    (a) 10 Weighted GH Raises @ 15 lbs
    (b) Rest 45 seconds
    (c) 15 Reverse Hypers @ 50 lbs
    (d) Rest 45 seconds

    Shoulder Presses:
    1 Red Band, 1 Tangerine Band
    12x 2
    30% of 1RM
    45 lbs

    Upper Body Auxiliary Exercises:
    30 Ring Dips
    30 Ring Rows
    30 Ring Push Ups

  • Hello Shoulders Workout

    Pre-Wod:
    5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
    55-60-65-70-75

    WOD:
    12min AMRAP
    3 Pull Ups + 3 Dips
    12 Push Jerk @ 65#s

    5 rounds, plus 5 push jerks.

  • Nancy Workout

    http://crossfitsouthie.com/time-to-get-fancy

    Strength
    Overhead Squat
    3-3-3-3-3 <== 135

    WOD
    “Nancy”
    5 Rounds
    400m Run
    15 Overhead Squats (95,65)

    Level 2- (80,50) <==
    Level 1- (65,35)

    Notes
    Overhead squats! Talk about a humbling movement. I feel like you can overhead squat anything you can keep over your head for 30 seconds. I need to try to get my hands wider, I think, but I can't quite "break the bar" when my arms are much wider. Maybe I should loosen my grip?

    I also need to focus on keeping the bar farther back at the bottom and keeping everything tight. I always seem to lose it forward when I get tired. So far, I've been good about active shoulders.

  • Starting Strenght Workout A Workout

    Day 9
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    3x5-> 85.0 kg

    Bench Press 3 sets x 5 reps
    5-5-4-> 47.5 kg

    Deadlift 1 set x 5 reps
    1x5-> 85.0 kg

    ready for +2,5kg

  • Hello Shoulders Workout

    Pre-Wod:
    3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
    170lbs

    WOD:
    12min AMRAP
    3 Muscle Ups (3 Pull Ups + 3 Dips)
    12 Push Jerk (115/75)

    7 rounds

  • 4-26-12 KBs-Burps-Shuttle Workout

    Strength Training:

    Front Squat: 5x135, 5x185, 5x205, 5x225, 5x245, 3x265

    Metcon: 1 Round: 21 KBs (70lbs), 21 Burpees, 100m shuttle, 15KBs, 15Burps, 100m, 9KBs, 15Burps, 100m - finish with 100 DUs

    Time: 12:21

    500m row - 1:42 - warmup
    DU practice

    Lower back still not 100 percent

  • ''Bruce's Pain Cave'' Workout

    Warm-up Drills (04.25.2012)
    Run 800m
    9 Fundamentals x 5 Reps each (45lbs)
    -Shoulder Mobility**
    -ITB Stretch
    -Scorpion Stretch
    -Inchworms/Cobra Stretch

    ''Deadlift 5-5-5-5-5'' (04.25.2012)
    Work up to and find a 5 Rep Maximum Deadlift using no more than 5 working sets (with a minimum of 2 warm-up sets).

    5-135
    5-155
    5-175
    5-205
    4-215 (failed)

    ''Bruce's Pain Cave'' (04.25.2012)
    400 x Single-unders
    21-18-15-12-9-6 reps of
    KB Swings (20kg) Achieved Un-Broken
    Standard Push-ups
    400 x Double-unders

  • ''The Barbell Humbler'' Workout

    Warm-up Drills (04.26.2012)
    Run 800m
    2 Rounds for Quality of
    5 x Deadhang Chin-ups
    10 x Push-ups
    15 x Air Squats
    -Sumo Squats
    -Samson Stretch
    -Inchworm/Cobra Stretch
    -Calf/Soleus Stretch

    ''The Barbell Humbler'' (04.26.2012)
    Complete as many rounds as possible in 20:00 of
    5 x Thrusters (65lbs)
    7 x Hang Power Cleans (95/65lbs)
    10 x Sumo Deadlift High Pulls (65lbs)
    6 rounds + 3 thrusters

    Skill Development (04.26.2012)
    For Quality:
    :20 x L-sit/V-sit
    35 x Toes-2-Bar/Knees-2-Elbows
    50 x GHD/Abmat Sit-ups
    8:24

  • DB Push Press, T-stabilization Pushups, V-sits Workout

    Skill:
    Push Press review

    WOD:
    21-18-15-12-9-6-3 of:

    DB Push Press (35/25)
    T-stabilization Pushups
    V-sits

  • Modified 11.4 Open WOD Workout

    Warmup
    400m run
    15 OHS barbell
    15 KB Swings

    Skill
    Muscle up progression/Strict Muscle Up

    WOD
    12min AMRAP
    40 bar facing burpees
    20 OHS 120#
    10 Muscle Ups

    Score: 1 Round + 38 Burpees = 108
    I really should have taken a rest day but was stubborn. this wod was a good one but a very sore shoulder made it a tough one.