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

  • Unbroken or Else Workout

    -30 Shoot Thru
    -30 HSPU: 200 meter run/per break; (sitting press, 45lb) UB
    -30 Ring Dip: 200 meter run/per break; 1 break
    -30 KB Swing: 200 meter run/per break; UB - 53lb
    -30 WB Shot: 200 meter run/per break; 1 break - 20lb
    -30 Pull Up: 200 meter run/per break; 2 breaks
    -30 Box Jump (24")

  • 09.09.11 FRIDAY WOD Workout

    Come in and see because there are options, but I won’t tell what they are until you get here.

    Opt 1- Run

    Opt 2- Deadlift

    Both have some Burpee’s

    I chose opt. 1

    3 DL's on the minute @ 60% of 1Rep max. 60% of 425 is 255lbs. Do this for 8 mins. Without resetting clock, on min. 11, 4 Burpees on the minute with 135lb DL's in between until you reach 125 DL's.

    As I type this, my back is calling me an asshole for doing opt. 1

    Not to mention afterwards, a couple of us(Ed, Burt, Cory, Ken, Brian and myself)moved the gym floor,along with some equipment, to suite A.

  • Worcester Whizzer Workout

    Must complete each movement before moving on onto next one.

    • 2km row
    • 50 x 20kg kettlebell swings 30 @ 35
    • 50 x 8kg wall balls 30 @ 10
    • 50 x dip
    • 50 x 16kg dumbells hammer curls 30 @ 25
    • 50 x toes to bar 30
    • 50 x 40kg Manpower Micks (G2O)
    • 50 x 30" Box Jump 30
    • 50 x 40kg Floor Sweepers 20
    • 50 x pull ups 30
    • 50 x push ups 50
    • 50 x sit ups 50
    • 1.7km run

  • CROSSFIT NTX FALLEN HEROES CHALLENGE WOD 1 Workout

    400m plate carry (45#)
    50 Wall-Ball (20#)
    40 Double Unders
    30 Hand Release Push-Ups
    20 Chest-to-Bar Pull-Ups
    10 Tire Flips

  • Squats, Sit ups, Push ups, Pull Ups, Double Unders Workout

    100 squats
    25 double-unders
    80 sit-ups
    25 double-unders
    60 push-ups
    25 double-unders
    40 pull-ups
    25 double-unders

    if you rest during the squats/sit-ups/pull-ups/push-ups – add 25 DUs for each rest to the next set of double-unders

  • Squats & Skipping Workout

    100 squats
    25 double-unders *100 singles - took 2 breaks therefore, completed 250 singles
    80 sit-ups
    25 double-unders *100 singles - took 2 breaks therefore, completed 250 singles
    60 push-ups

    25 double-unders *100 singles - took 9 breaks therefore, completed 550 singles
    40 pull-ups * used black & red bands
    25 double-unders *100 singles - completed 450 singles

    if you rest during the squats/sit-ups/pull-ups/push-ups – add 25 DUs for each rest to the next set of double-unders
    example: rest 1x during 100 squats = do 50 DUs when the squats are done.

  • Integrated Fitness WOD Workout

    Skill:
    - Good Morning (3x8) (65, 85, 115)
    - Banded GM (3x12) GB

    WOD:
    15 Jumping Slam Ball (20#MB)
    20 Ab Mat sit-ups
    5 C&P (135#)

  • Herd the Goats Workout

    WOD: not for time

    10-8-6-4-2 Back Squat 75-95-105-120-125

    Between backsquats work
    Double unders
    Handstand Holds high and mid point till failure
    10 GHD Situps

  • Supplemental WOD 3 Workout

    10 situps
    10 DU
    10 situps
    10 HRPU
    10 situps
    10 WL
    10 Situps
    10 Burpees

  • 9-12-2011 Press and 21-15-9 Workout

    One rep max:
    Behind Neck Press
    100 LBs

    MetCon:
    21-15-9
    Deadlifts (225 LBs)
    Ring Dips

    Went slow on the MetCon as I did a 3 round MetCon with heavy deadlifts yesterday and my form was off. Slowed to focus on DL form.