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

  • Trap Bar Walking Workout

    Kettlebell Skills warm up

    HEAVY Trap Bar Farmers Walks (up and down the mats = 1)
    7 rounds
    * This needs to heavy, like a significant emotional event heavy. Like wear a belt heavy, like it feels you're gonna shit your pants heavy. If done correctly this will tax you incredibly.

    Finisher:
    Every minute on the minute - 30 heavy KB swings for 5 minutes
    *If you don't make the minute you owe a 20 burpee penalty!

  • CFSH WOD Workout

    Buy in:
    5/3/1 Cyc 2 Wk3 Press
    110x5, 125x3, 140x1+ (6)

    WOD:
    3RFT:
    300m row
    5 KTE
    10 Push Jerk 75#

    Cash out:
    5 rope climbs
    400 double unders

  • Row/Run Team Workout

    http://crossfitsouthie.com/row-run-rest-repeat

    WAY TO KILL IT, TEAM ON FIRE!

    WOD
    3 Rounds
    Row 500m
    Run 400m

    Then 3 rounds
    Row 250m
    Run 200m

    Because we had a sizable class, we split into teams of three, with each member performing each segment. The rest time was whatever was left after the run, before the rower became open.

  • BandAid Workout

    3 rounds for time:

    20 Thrusters (95)
    50 DUs (150 singles)
    20 HR pushups

  • 05.23.12 WOD Workout

    5 Rounds

    15 Box Jumps 24/20

    15 Sumo Deadlift High Pull 95/65

    15 Toes 2 Bar

    Tore. Ow.

  • Split Snatch/Front Squat/Ring Dip Workout

    Split Snatch
    1-1-1-1-1
    Ended w/ 155#

    AMRAP 15min
    7 Front Squat 135#
    7 Ring dips

    No scores were taken.

  • Snatches and Jumps Workout

    5 RFT:

    20 DB Snatches (20#)
    10 Bench Jumps (24")

  • Eva Workout

    5 Rounds
    800m Run
    30 KB Swings (70/55) ->Scaled down to 35#
    30 Pull Ups

    Time cap 50:00

    Completed 4 rounds + 800m run in 51 minutes.

  • 5-22-2012 Workout

    3 Rounds
    400M Run
    10 HSPU
    10 Ring Dips (purple band)

  • Leg It Out Workout

    Dead Lifts: I calculated the 90% off of my desired 1RM. i.e. - I want a 400# deadlift, so I calculated 90% of that number rather than the measly 375 1RM that I've actually gotten.

    1 Rep (90% Max Weight) 365#
    10 Reps (75% Max Weight) 275#
    1 Rep (90% Max Weight) 365# - this was U-G-L-Y.
    15 Reps (65% Max Weight) 235#
    1 Rep (90% Max Weight) 345# - dropped 20# off the top
    20 Reps (55% Max Weight) 205#

    3 X 400 Meter Sprints
    w/2 Minute Rest between Runs

    got a MU.