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

  • 4 mile easy run Workout

    Moved run from Tues to Wed due to back tweak in Crossfit yesterday.

    Total mileage of 4 miles on Montour Trail w/ Ellie
    Total time: 35:29
    Avg. pace: 9:01

  • Body Weight Squat Cleans Workout

    Warm Up:
    2x
    5 Burpees
    10 Squats
    50 Single Jump Ropes

    Mobility:
    PNF Hamstring
    Shoulder on Bands

    MetCon:
    5x
    Body Weight (Squat) Cleans - 165 LBs
    50 Double Unders

  • Running Cindy Workout

    Run 1 mile
    10 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)

  • Back Squat 1 RM Strength

    Back Squat 1 RM

  • Back Squats Workout

    A) 3 sets:
    unbroken bounding box jumps x 12 (20" box)
    unbroken pistols x 6
    unbroken toes 2 bar x 12

    (12/6/8 x 3)

    B) 6 sets of power snatch from mid-thigh (95#)
    4-5 reps per set
    rest as needed between sets

    (4 x 6)

    C) 10 sets back squats 30X0
    5 @ 60% (120#)
    3 @ 75% (150)
    1 @ 85% (170)
    3 @ 80% (160)
    3 @ 85% (170)
    2 @ 90% (180)
    7 @ 75% (150) <--- 4 sets

  • Partner WOD Workout

    Partner WOD with Terrence at Crossfit 402.
    1 works while other rests
    Total time minus total number of wall walks + calories row.
    3 mins wall walks
    5 mins row for cals
    10,000lbs ground to overhead at 95# 106 reps
    150 double unders
    4x OH Lunges with 45# plate

  • Oly: PCl + Clean Pull Workout

    PCl
    50/4x2 60/3 65/2 70/2 75/2 85/2x3
    75-90-100-105-115-125

    Cl Pull
    80/5 90/3 100/3x3
    120-135-150

  • Jackie Workout

    Buy in:
    5/3/1 Deadlift Cyc 4, wk3
    240x5, 275x3, 310x1+ (12)

    WOD:
    "Jackie"
    For Time:
    1000 meter row
    50 Thruster 45 lbs
    30 Pull-ups

    -Cash Out-
    2 x 50m Barbell Walking Lunge 95/65

  • Crossfit South Charlotte Throwdown Workout

    Partner Workout

    1 RM Bench or 1 RM Deadlift

    Then 1 minute Max Muscle Ups (5pts) and Max Pullups (1pt)

    Then

    400 M Run w/50# Sandbag
    21-15-9 T2B + Power Clean 135#
    400 M Run w/50# Sandbag

    Both Partners complete final wod.

    End up with a PR on the Bench Press, Worked up to 235# failed at 245#. Didnt attempt muscle ups went straight to pullups and completed 25 straight Kips, then worked out the remainder to 32 total.

    Final WOD about killed me it felt like, together we ended up somewhere around 18 minutes I was told.

  • Power Snatch, Back Squat Workout

    A) Three sets, not for time, of:
    Unbroken Bounding Box Jumps x 12 reps
    Unbroken Pistols x 6 reps each leg
    Unbroken Toes to Bar x 12 rep

    12/6/10 x 3

    B) Five sets of:
    Power Snatch from Mid-Thigh x 3-4 reps
    Rest 20 seconds
    Tall Box Jumps x 5 reps @ 05X1
    (reset on the ground each time before next jump)
    Rest 3 minutes

    set 1 @ 90# x 3, 5 jumps at 24"
    sets 2-5 @ 95# x 3, 5 jumps at 24"

    C) Ten sets of:
    Back Squat @ 30X0
    1. x 5 reps (125#)
    2. x 3 reps (160#)
    3. x 1 rep (180#)
    4. x 3 reps (170#)
    5. x 3 reps (180#)
    6. x 2 reps (190#)
    7. x 5 reps (160#)
    8. x 5 reps (160#)
    9. x 5 reps (160#)
    10. x 5 reps (160#)

    Rest exactly 2 minutes between sets.