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

  • Metcon Workout

    10x1 EMOM hang squat snatch, 70lb PR
    then
    3 round of
    -2min AMRAP
    --burpees
    -3min AMRAP
    --20 KB snatch, 15lb
    --20 DU
    -2min rest

    burpees
    30/34/33
    KB and DU
    1 round/1 round + 14 KB/20 KB + 28 DU

  • 20/15/10/5/AMAP Snatches gasser Workout

    Strength

    Squat 5-5-5-5-5

    Start the Clock, Squat a 5 rep as heavy as possible at the 0:00, 3:00, 6:00, 9:00, and 12:00 marks.

    Wod

    20 Snatches 75/45

    Run Full Gasser

    15 Snatches 95/65

    Run Full Gasser

    10 Snatches 135/95

    Run Full Gasser

    5 Snatches 155/105

    Run Full Gasser

    As many Snatches as possible at 185/125

    *15 MINUTE TIME CAP, a full gasser is running to the end of the black and back twice.

    Reps 33-38-43-53-63
    Reps 20-15-10-5-11

  • WOD Workout

    Tabata treadmill (8.2 mph)
    Tabata plank
    Tabata treadmill (8.2 mph)
    Tabata plank

    3 rounds of max reps bench at 75% max (120 lbs)
    14 reps
    11 reps
    7 reps

  • Beat the CFSB competitor wod 3 Workout

    Skill

    Kipping

    Beat the CFSB competitor wod 3

    7 minute ladder

    1 Lateral Box Over

    1 Chest to Bar Pull up - ring rows

    1 10 yard Shuttle (sprint/backpedal)

    2 Lateral Box Over

    2 Chest to Bar Pull up

    1 10 yard Shuttle (sprint/backpedal)

    3 Lateral Box Over

    3 Chest to Bar Pull up

    1 10 yard Shuttle (sprint/backpedal)

    *The lateral box over and pull up increase by 1 repetition each round. Score is total repetitions.

    81 reps

  • KB KB KB Workout

    Strength
    Front Squat
    Every 30 seconds for 4 minutes complete 2 Front Squats @75% of 1rep max- 205

    Conditioning

    Group A
    Four Rounds Of:
    • 20 Kettlebell Swings (#55/35)
    • 20 Air Squats
    • 20 Box Jumps/Step-ups

    Group B
    Four Rounds Of:
    • 20 Kettlebell Swings (#55/35)
    • 20 Goblet Squats (#55/35)
    • 20 Kettlebell Step-ups (24”/20”)

    Group C
    Four Rounds Of:
    • 20 Kettlebell Swings (#70/45)
    • 20 Goblet Squats (#70/45)
    • 20 Kettlebell Step-ups (24”/20”)

    20 min time cap for the workout. Chose C. Finished 2 full rounds plus 31 reps

  • 6-26-13 Front Squats & Metcon (Power Cleans, Push Press, DUs) Workout

    Strength:

    Front Squats - 6x135, 6x185, 6x205, 6x225, 6x245 (legs still recovering from 6/24 workout)

    Metcon:

    EMOTM for 10 min: 3 Power Cleans & 1 Push Press (190lbs on the bar), then rest 5 Mins and do 200 DUs for time

    Result: Completed 10 Rds and did DUs in 4:00

  • Outlaw Mainsite Workout

    WOD 130625:
    BBG

    7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
    Got up to 205#

    Strength

    1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
    Got up to 115# (From 95# last time. I felt good at 115)

    1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
    Got up to 155#

    Decided to call it after this. Yesterday I didn't eat anything for breakfast, went to class, then immediately to the gym which resulted in no food until around 4pm that night. Stupid on my part.... but the lady is gone and I'm starting to realize how much she helps me out. She always has food ready for me to smash at anytime and with her gone I've definitely not been eating enough. Since I've started CrossFit I've only quit one time. It was 9 months ago during a WOD where I had horrible tears on my hand and a playoff hockey game I had to go to that night. I decided I should save what was left of my hands to play. Yesterday, however, there was no physical injury. I just felt tired, exhausted, hungry. Increasing the volume after starting outlaw and slacking ass in the kitchen is not a great combination. I have learned my lesson. Lets get this back on track!

  • KB swings and air squats - descending ladder Workout

    Warmup
    6 Minute AMRAP of:
    10 Squat Jump/200M Run

    3 rds + 10 squats + ~150m run (UGH... so close to 4 rounds!)

    Strength/skill
    Olympic Squat
    5 Minutes to WU to 75% + 5/5 @ 75%; 90 Seconds Rest Between Sets

    • 2 Minute AMRAP @ 75%

    21 reps @ 100# - this was HEAVY! Was shaking on the 4-5th rep of each 5rep set. AMRAP was killer.

    Conditioning
    Descending Ladder 50/40/30/20/10 of:

    Air Squat
    USA K.B. Swing (20/12kg)

    13:58 Rx

    First in the class! Did the first 50/50 and last 10/10 unbroken, but had to rest on the other rounds. The goal next time is to do the whole thing unbroken... but still a fabulous workout. Love me some squats + kb swings!

  • Killer Chipper Workout

    800m run
    30 ground to Overhead 115#
    30 burpee
    30 push press 115#
    30 thruster 115#
    30 chin up
    800m run

    32:55

  • Ab Ripper X Workout

    From P90X. Each exercise is 25 reps unless otherwise noted:

    In & Out
    Seated Bicycle (forward and reverse)
    Seated Crunchy Frog
    Wide Leg Sit-Ups
    Fifer Scissor
    Hip Rock n' Raise
    Pulse Up
    Roll-up/V-up Combo
    Oblique V-up (25x each side)
    Leg Climb (12 each side)
    Mason Twist (50x)