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

  • home 4/11 Workout

    30 mins mobility

    15min amrap of:
    -25 sit ups
    -10push ups
    - 25 v ups
    -10 strict press 50 lbs
    - 20 side to sides 10 lbs
    - 10 biceps curls each arm (25# db's)

  • A Ball Workout

    8 Minutes:
    -800 Meter Run
    With Time Remaining AMRAP:
    - Medicine Ball Squat Clean Wall Ball Shot (20/14)

    Post WOD:
    -Accumulate:
    3 minute plank
    1 minute L-Sit

  • Rest day Workout

    80 min massage

  • 120118 Workout

    3 RFT
    12 Deadlift 315/225
    24 Barfacing Burpees

  • The All New, New Resistance Training Program Workout

    Ok, not really all new. But, we now have a met con aspect to our Thursday and Friday mornings, which is pretty awesome ... awesomely horrible, of course.

    Resistance:
    Box Squats, Purple Band Double Knotted
    12 rounds, 2 reps/round
    50% of 1RM: 125 LBs

    Extras:
    50 GH Raises
    30 Reverse Hypers (140 LBs)
    60 Bar Side Bends (45 LBs)
    12 Minutes (1 Minute Max Row, 1 Minute Max Russian KB Swings 70 LBs)
    152 Kettle Bell Swings, ~1100 meters rowed

  • Deadlifts / Bar-facing Burpees Workout

    3 rounds for time:
    12 deadlifts (315/225)
    24 bar-facing burpees

    -Rest-

    3 sets of:
    8 weighted glute-ham raises
    Max effort L-sit
    (untimed; alternated between the two exercises)

  • CFSH WOD Workout

    -Buy-in-
    5/3/1 make up for Strict Press & Bench Press
    Strict Press: 75%x5, 85%x3, 95%x1+ (115x5, 125x3, 140x6)
    Bench Press: 70%x3, 80%x3, 90% x3+ (150x3, 170x3, 190x12)

    WOD: OPT Flight Simulator
    5 Unbroken D/U's
    10 Unbroken D/U's
    15 Unbroken D/U's
    20 Unbroken D/U's
    25 Unbroken D/U's
    30 Unbroken D/U's
    35 Unbroken D/U's
    40 Unbroken D/U's
    45 Unbroken D/U's
    50 Unbroken D/U's
    Then back to 5 D/U's, all unbroken in drops of 5.
    -Must take a break b/w each set.
    -20 minute time cap

    I BLOW AT DOUBLE UNDERS!!! Completed 15 unbroken then choked. Got up to 19 (4) times and kept screwing up on #20. Really need to practice these. Was able to string 10 & 15 together easily multiple times, just couldn't get to 20.

    -Cash out-
    30 AKBS @ heavy weight. Used 2pood. Broke up into 20 unbroken, 10 unbroken.

    Paleo Fitness Challenge: 5km row
    Time: 21:10
    Probably not best night to do row after today's WOD. Paced my self a little bit to much.

  • Shaker Workout

    1A. Back Squat 155#
    5 x 5 Last 2 sets form issues- keep chest up!
    Between sets, do 1B

    1B. Pull Ups ( with grey band)
    20 Reps
    Take as much time as needed between sets

    1. ” Shaker “ 3 Rounds For Time: 25 Toes To Bar (scaled - legs up, parrellel) 25 Box Jumps ( tire- 2o in)

  • WOD Workout

    Buy In:
    "The Baseline" (for time complete)
    500M Row
    40 Air Squats
    30 Sit Ups
    20 Push-ups
    10 Pull-ups

    Skill:
    Squat Clean

    WOD:
    As Many Reps as possible in 5 Minutes
    Squat Clean (165/110#)

  • Deadlifts/Met Con/and "Diane Plus" Workout

    WOD ---

    Strength --- Deadlifts 5 x 5

    Ryan S. --- 5 x 175, 5 x 185, 5 x 205, 5 x 205, 5 x 205
    Josh --- 5 x 95, 5 x 125, 5 x 145, 5 x 165, 5 x 175
    Amy --- 5 x 65, 5 x 75, 5 x 85, 5 x 95, 5 x 105
    Ryan L. --- 5 x 205, 5 x 225, 5 x 245, 5 x 245, 5 x 255
    Aaron --- 5 x 135, 5 x 185, 5 x 205, 5 x 225, 5 x 245

    THEN

    Met Con ---

    5 Rounds for Time --- (Ryan S. 6:38), (Amy 7:00), (Josh 8:00)
    12 Wall Ball
    12 T2B

    "Diane Plus" (Ryan L. 10:38), (Aaron 10:33)
    21-15-9
    Deadlifts 185#
    Handstand Push ups

    After each round of Deadlift and Handstand Push ups perform 50 Double Unders