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

  • Conditioning Workout

    “BARBARA”
    5 Rounds For Time
    20 Pull-Ups
    30 Push-Ups
    40 Sit-Ups
    50 Air Squats
    3 Minutes Rest
    Timecap: 45mins

    Good Times for “Barbara” (estimate)
    – Beginner: 46+ minutes
    – Intermediate: 34-45 minutes
    – Advanced: 24-33 minutes
    – Elite: <23 minutes

  • 3-23-12 Diane & Wendler Workout

    Wendler:

    Bench: 5x225, 5x235, 5x250
    Strict Press: 5x145, 5x155, 3x165, 2x165 (failed on the 5x165 attempt). Shoulders very sore and not much sleep the last 48 hrs took its toll)

    Metcon: "Diane"

    21-15-9 : 225lb DL & HSPUs - Time: 9:40 Very slow for me. Same thing that hurt my presses impacted this workout. HSPUs took much longer than normal. Should have done this under 7 mins.

    Elements work: DUs, T2B, Wall Balls (20)

  • OPEN WOD 12.5 Workout

    7 minute AMRAP:

    Round of 12 complete + 10 thrusters.

    Notes:

    Thrusters kick my ass every time. Legs didn't get tired until round of 15; but all Thruster reps felt awkward.

  • HPC Burpees Workout

    http://crossfitsouthie.com/climbing-high

    Strength
    Hang Power Clean
    3-3-3-3-3

    Finished at 135 due to mild injury.

    WOD
    3 rounds of
    15 Hang Power Cleans (135/95)
    15 Burpees

    Level 2 (115,75)
    Level 1 (95,35)

    Notes
    Definitely need to avoid dropping the bar on myself. Also, I do better on full cleans than HPC, apparently because I don't let the bar drop far enough on my thighs when I dip down for the upswing. I keep it near my hips, ready for the drive, but then I lose all that space to accelerate. I need to let it drop down near my knees and pretend as though I'm doing a full clean. I also need to get under the bar better. I may be trying to space my feet too far out when dropping.

  • Crossfit Games Open WOD 12.5 Workout

    Thursday 120322

    CrossFit Games Open 12.5

    Complete as many reps as possible in 7 minutes of the following rep scheme:
    100 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    100 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    100 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    100 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    100 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    100 pound Thruster, 21 reps
    21 Chest to bar Pull-ups...

    Last year 64 Reps on "Fran's Evil Twin"

  • Strength Strength

    Back rack lunges 4x12
    Legless rope climb 6x1

  • Crossfit Games Open WOD 12.5 Workout

    Thursday 120322

    CrossFit Games Open 12.5

    Complete as many reps as possible in 7 minutes of the following rep scheme:
    100 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    100 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    100 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    100 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    100 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    100 pound Thruster, 21 reps
    21 Chest to bar Pull-ups...

    73 Reps on "Fran's Evil Twin"

  • CrossFit games open WOD 12.5 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Barbell Thrusters 100 lbs/ 65 lbs
    3 Chest to bar Pull-ups
    6 Barbell Thrusters 100 lbs/ 65 lbs
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups...

    If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    70 reps (10 thrusters in round 15)

  • Crossfit Games Open WOD 12.5 Round 2 Workout

    So.....ya not a good showing on this one. doing C2B pullups on the RPG System from Rogue Fitness is not a great idea. I still need more practice with it. Not sure if I will attempt this for a 3rd time at home on my normal pullup bar yet.

    Workout 12.5
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    3 Barbell Thrusters
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    http://games.crossfit.com/workouts/the-open?#tabs-5

  • KB Swings, Ring Dips, Pull-ups, KB Snatch, Turkish Get-ups & Double-unders Workout

    15 kettlebell swings (1.5/1.0) - used 16 kg
    12 ring dips - used red band
    9 pull-ups - used red band
    6 kettlebell snatch - used 12 kg
    3 turkish get-ups - used 12 kg then switched to 8 kg
    50 double-unders

    5 rounds

    35 min time cap

    Completed 3 rounds + 42 reps