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

  • The Chief Workout

    Max rounds in 3 minutes of:

    3 Power Cleans (Rx 135)
    6 Push Ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles

    Result: 4 rounds, 3+cleans, 3+cleans, 3 rounds, 3+cleans

  • Fran Workout

    21-15-9
    Thrusters (95)
    Pull-Ups

    forgot when i did this but it was 4:52

  • 1-31-2012 Workout

    21-15-9
    Heavy Deadlift, #315
    400M Run after each set

  • 23.9.2017 35+ Workout

    AMRAP 15
    3-6-9-12-15-18-21......
    deadlift 60
    bar over burpees
    pull ups

  • Block Clean 2x2x(1+1) 2x(1+1) Strength

    Block Clean, off the knee. pull+rep

  • The Chief Workout

    3 min AMRAP

    3 Power Cleans (135lb)
    6 Push Ups
    9 Squats

    5 Rounds

    7 6 6 5 6

  • La 6.12. Workout

    A) 2xrive+2xtyöntö. Tangolla aloitus, 10 sarjaa.

    20, 25, 30, 35, 40, 45, 47,5, 50, 52,5, 55

    Rinnalleveto tuntui pitkästä aikaa hyvältä! Huippua, kun ei särje lonkkaan/selkään/reiteen/johonkin. Työnnöt ok, välillä vähän heikkoa alle meneminen.

    B) Amrap 15
    -250m soutu
    -15 punnerrusta

    Jännitin tätä vähän, koska tein ihan saman kesällä ja ikävää tietty jos menee paljon huonommin. Tää oli siis aivan mielettömän kiva tehdä!!! Oli hauska huomata, että pystyin tekemään ihan koko ajan ja soutuvauhdin ollessa n. 1:57 pystyi vähän jopa "huilaamaan". Tuloskin parani kesältä, silloin 7+250m+2 ja nyt 8+35m soutua :)

  • 400m Walking Lunges Workout

    200m walking lunges
    50 push-up games
    50 situps
    200m walking lunges

  • Angie Workout

    Almost 12 months we set a goal to reach 100 members at CrossFit Steele Creek within our first year. After ALOT of hard work, blood, sweat and tears from all of our trainers and members we have reached 102 members as of last week! Whether you started with us from day 1 in Tega Cay, or just joined last week we cannot thank you enough for what you have done to help us get to where we are today!

    SO, in order to give you an appropriate “thank you” for reaching our goal of 100 members, without further adieu;

    “Angie”

    100 Pull ups

    100 Push ups

    100 Abmat Sit ups

    100 Squats

  • Angie Workout

    “Angie”

    100 Pull ups(mod)

    100 Push ups

    100 Abmat Sit ups

    100 Squats