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

  • CFW Partner WOD Workout

    27 min Partner WOD
    We pulled cards from the deck and did what they said. After each card we would run out back and run up the hill.

    We did 10 wall balls, 10 burpees, 9 pull ups, 100m prowler push, 200m run with 25# plate, & 100m of burpees

  • Power Clean + Jerk 3x1 Strength

    3 sets of 1 rep of Power clean + Jerk every 90s.
    Heavy at 90-100% RM. Focused on technique.

  • Battlegrounds Workout

    FOR TIME

    • 50/40/30/20/10 Cal Assault Bike Row
    • after each set do: 10 very Strict Pullups and 20 walking lunges

  • Super Strength Training Thursdays Workout

    After a 5-6 week layoff to better handle the CrossFit Games Open, we are back to our 5 AM strength training regimen. This time, however, we're doing it all on one morning rather than Thursdays and Fridays, which is great with me!

    Strength Work

    Lower Body:
    Banded Box Squats
    1 Red Band, 1 Knot
    ~50% of 1RM (115 lbs^)

    ^Actual weight should've been 130 lbs but coach wanted us lower today to get form back in line.

    Lower Body Auxiliary Exercises:
    3x 10 Romanian Dead Lifts @ 135 lbs
    3x 10 Reverse Hypers @ 50 lbs

    Upper Body:
    Banded Shoulder Press
    1 Red Band, 1 Knot
    ~30% of 1RM (45 lbs)

    Upper Body Auxiliary Exercises:
    3x 8 Dumbbell Press @ 35 lbs/arm
    3x 8 Triceps Press @ 26 lbs/arm

    Heading back tonight at 5:30 PM for the MetCon. Woo hoo! Double WOD days!

  • Metcon Workout

    24 Min E6MOM (ogni 6 min x 4 volte) of:
    Shuttle Sprint 100 m (4 x 25 m)
    One-Arm KB Swing Snatch Dx (32/20Kg) 8 reps One-Arm KB Swing Snatch Sx (32/20Kg) 8 reps Handstand Walk 20 m
    Shuttle Sprint 100 m (4 x 25 m)

  • 6.4.2018 masters sm Workout

    lepoja

  • Open Gym Workout

    Open Gym 12:15 post if coming.

  • Tiistai 3.4 Workout

    AMRAP 4:
    21/15 Calorie Assault Bike
    21 Toes to Bar
    21 Front Squats (115/80)
    rest 4 minutes
    AMRAP 4:
    15/12 Calorie Assault Bike
    15 Toes to Bar
    15 Front Squats (135/95)
    rest 4 minutes
    AMRAP 4:
    9/6 Calorie Assault Bike
    9 Toes to Bar
    9 Front Squats (155/105)

  • Rest day Workout

    Rest day

    Lihashuolto JH 60 min

  • tabata Workout

    20 sec work, 10 sec rest x8
    1 min rest
    x5 rounds
    KB swing
    goblet squat KB
    push up
    ab-movement
    burbee
    box jump
    superman
    air squat