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

  • Tuesday 2/28/2012 Workout

    Dynamic warm up
    6 of each
    lunge stretch
    leg cradle
    hand walks
    pvc arm circles
    press ups

    Group warm up

    6 count burpees
    10 each of
    jacks
    high knees
    butt kicks
    bottom squat hold 30sec-1 min (first round only)
    squats
    push ups (2nd round hand release)

    skill

    double unders
    1 min double under
    1 min rest
    3 rounds
    record reps.

    WOD
    3 OH Squats
    12 Box Jumps
    AFAP
    rest 2 min

    5 rounds record splits and weight.

    TIME: 58, 44,43,35,40

    MAD MOBI
    Keg Stretch
    calf stretch
    Knee on the wall (couch)
    Press ups

  • tuesday wod Workout

    20 amrap
    15 L-pullups
    21 GHD hip extensions
    50 ft handstand walk
    got 4 rounds completed
    had a spotter on the 1st 50 ft handstand walk to get the feel down.

  • F.O.D. "LEAP THIS" It never happened..... Workout

    S.W.O.D.

    P.P. "or" Squat 5-5-5-3-3-3

    "Leap This"

    18min A.M.R.A.P

    50m Broad Jump
    10 Combo's
    10 Med Ball Slams 20/12
    10 Mountain Climbers (Each)
    100 Single Jumps (Jump Rope) or 50 DUB's

    *Coaching notes: Please keep count of your rounds for scoring.

  • "I didn't want my shoulders, anyway" 3 rounder Workout

    3 RFT
    100 Mountain Climbers
    50 Double Unders
    25 Med ball sit ups 10/20
    25 Kb Swing 35/55
    25 Med ball push up

    3-5 min rest, and then:
    Row 500m for time

    The push ups were definitely the hardest part. Broke them up into sets of 5.
    First set of mountain climbers unbroken. Second and third done in sets of 30-20-30-20.
    KB swings unbroken first round, then second and third done in 15 and 10.
    Double unders and sit ups all unbroken. Sit ups were super slow though.

    Best 500m row I've had to date by 5 seconds. 1:53. Go figure.

  • Pre-Open Warm Up Workout

    10-9-8-7-6-5-4-3-2-1
    Push Ups
    Squox Jumps (Air squat down & jump to top of the box)

    5-4-3-2-1
    Strict Chinups (no kipping)
    Hollow Rocks

  • 2-29-12 Wendler Strength & Metcon Workout

    Wendler Strength:

    Bench: 3x230lbs, 3x245lbs, 3x260lbs
    Strict Press: 3x150lbs, 3x160lbs, 3x170lbs

    WOD: Metcon

    2 Rounds for time: 50 DUs, 40 Push Press (75lbs), 30 K2E, 20 GH Ext, 100ft of Broad Jumps
    Time: 17:48

  • F.O.D. "LEAP THIS" It never happened..... Workout

    S.W.O.D.

    P.P. "or" Squat 5-5-5-3-3-3

    "Leap This"

    18min A.M.R.A.P

    50m Broad Jump
    10 Combo's
    10 Med Ball Slams 20/12
    10 Mountain Climbers (Each)
    100 Single Jumps (Jump Rope) or 50 DUB's

    *Coaching notes: Please keep count of your rounds for scoring.

  • Burpee/KB Snatch/Run Workout

    7 Rouds

    10 Burpee Touch
    10 Kettlebell Snatch 24kg
    1 Shuttle Run (5,10,15)

  • Crossfit Level Test Workout

    See paperwork....

  • Bodyweight Barbell Complex Workout

    Strength:
    Load barbell up with your bodyweight (e.g. for Dale - 195)
    5 - Deadlift
    4 - Hang Power Clean
    3 - Push Press
    2 - Front Squat
    3 Rounds - if you cannot do your bodyweight choose a challenging weight. The goal is to not set the barbell down. Rest as much as needed between rounds

    Finisher:
    Prowler/Butcher Relays
    5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds