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

  • Seven is for Sigh Workout

    Let's see ... still can't feel the quads (er, maybe that's better stated as "I still feel my quads") and (air) squats are damn near impossible ... getting on/off the toilet is a fail ... hard to tie shoes ... you know what? CrossFit is FUN ;)!

    Warm Up:
    3x
    50 Jump Ropes
    10 Roll Up Squats

    Mobility:
    PNF Hamstring
    Hip Flexor on Bands

    MetCon:
    7x
    10 Ball Slams (20 LBs)
    10 Side Box Jumps (20")
    10 Sit Ups
    10 Push Ups

    Side box jumps were slow (ankle) but not horrible. Ball slams sucked more than ever thanks to the post-12.4 quads.

  • Annie on Steriods-MOD Workout

    Front Squat 5.5.5.5.5
    then:
    Annie with a Run
    50.40.30.20.10
    Double Unders
    ABMAT
    200m Run between rounds “run where the dots are”

    Had to MOD this one. Did ball touches instead of DUs

  • 3-20-12 Tuesday’s WOD Workout

    For time;

    With a continuous clock,

    Run 400m

    then,

    10-9-8-7-6-5-4-3-2-1

    Handstand Push ups

    Chest 2 bar pull ups

    Double unders

    then,

    Run 800m

  • 3-15-2012 Workout

    21-15-9

    Deadlift (DL) #225/150(#135)
    Box Jump 30"/24"(20")

  • amrap 10 pushpress sprint Workout

    95# pushpress max rep
    120 yard sprint

  • Sandbagga Workout

    http://crossfitsouthie.com/sandbagga-2

    Strength
    Clean and Jerk
    2-2-2-2-2

    Final weight: 155

    WOD
    5 Rounds
    200m sandbag run
    10 Clean and Jerks (135,95)
    Rest 1 Minute

    25 minute time cap
    You must rest one minute between each round. Your score is the total time, including the rest, that it takes you to complete the rounds.

    Level 2 – 4 rds (115,75)
    Level 1 – 3 rds (95,45)

    Had to use a 30-lb weight vest and a 15-pound sandbag.

  • Buddy suffering Workout

    Skill: deadlift. 3x5

    Finisher

    Ladder 10 to 1 of the following

    Deadlift ( 135/205) Ann and I used 155
    Toes 2 bar
    Power clean( 95/135)
    HSPU
    Legion run ( you are only running to the legion once... :). )

    Work with a partner. Both must complete the whole ladder before moving to the next exercise.

  • Buddy suffering Workout

    Skill: deadlift. 3x5

    225-315-405-455-500lb (conventional)

    Finisher

    Ladder 10 to 1 of the following

    Deadlift ( 135/205)
    Toes 2 bar
    Power clean( 95/135)
    HSPU
    Legion run ( you are only running to the legion once... :). )

    Work with a partner. Both must complete the whole ladder before moving to the next exercise.

  • Tabata Awesomesauce Workout

    "tabata awesomesauce"

    4 minutes of tabita's (20sec work, 10sec rest) of:

    Ring push-ups
    Box jumps at 24"/20"
    Shoot-throughs
    Air squats

    Keep track of lowest reps for each round
    Add up each lowest number for total number

    5-7-5-12= 29
    plus a 25# vest

  • Ace Garage Gym 2.0 WOD 1 - 2 Min Drill Workout

    Warmup

    Tabata Style

    2 rounds each
    Butt Kickers
    Knee Highs
    Air Squats

    WOD

    Max Thrusters at 75# unbroken - 21
    2 Min Singles for total # - 175
    30 Secs rest
    Max Thrusters at 75# unbroken - 12
    2 Min KB Swings 35# - 33
    30 Secs rest
    Max Thrusters at 75# unbroken - 8
    2 Min Singles for total # - 183

    Whew... not a bad first WOD at the house...WOD took 10:55 but it wasn't a time critical WOD... got into a good rhythm on the last set of singles...

    Score of 432.. score it total reps.

    Been having trouble uploading videos but tried again.