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

  • CFSH WOD Workout

    -Buy In-
    3 x 12 Good Mornings (95#, 105#, 115#)

    WOD
    3 RFT:
    9 Deadlift 275/190 (used 225#)
    25 Wall Ball 20/14

    -Cash Out-
    50M Overhead Walking Lunge (45# plate)

  • Cindy Workout

    AMRAP
    5 Pull Ups
    10 Push Ups
    15 Squats

    I still dont have unassisted pull ups (sadface), which I lost a fair amount of time fighting with the band while getting it off my shoe. The last time I did this was 2 months ago when I was only 1 1/2 weeks into my Crossfit journey, with a score of 5+15. So all things considered, I'm happy with my score. Its really cool to see my own progression.

  • The Nephew's First WOD Workout

    My nephew is in town on Spring Break and tried out his first WOD. It was actually a pretty good one for a first. No complex movements and not overly intense.

    Warm Up:
    Pick any three things you do not like. I went with pull ups, ring dips, and sit ups.

    Handstand Fun:
    In preparation for tomorrow's WOD, we spent 10 minutes working on handstands. Fun!

    MetCon:
    6x
    12 Russian Kettle Bell Swings (70 lbs)
    10 Roll Up Squats
    8 Shoulder Presses (65 lbs)

    After:
    Played an hour of bball.

  • Death by HSPU MC: DL+BoxJumps Workout

    10 Minute Death by HSPU
    10 rds (8 in the last round)

    21 Deadlifts (275/185)
    21 Box Jumps (24/20)
    5 Muscle-ups/Muscle-up Transitions
    15 Deadlifts
    15 Box Jumps
    5 Muscle-ups
    9 Deadlifts
    9 Box Jumps
    5 Muscle-ups

    MC: (225# 1st rd, 205 last two rounds, 24″)

    had a brain fart and forgot how to do muscle-ups during 1st rd. Got it together then completed 8 before calf cramps finalized the switch to pullups

  • Death by pull-ups Workout

    1. Minute one pull up
    2. Minute two pull UPS Etc.

  • MU + MC: FS, KB Swings Workout

    EMOTM 7 Minutes
    4 Muscle-ups/MU Transitions (Scale numbers up or down as appropriate).
    3 EMOTM for 5 min and spent the last 2 Min playing with MU technique

    AMRAP 10 Minutes
    3 Front Squats (185/125)
    10 Perfect KB Swings (53/35)

    MC: Level II 5+6, FS were slow…and half perfect KBs…

  • Run TTB Workout

    http://crossfitsouthie.com/weve-got-some-new-classes

    Mobility
    Upper Body Roll Session

    Skills
    Back Levers/Front Levers/Iron Cross

    WOD
    18-15-12-9-6-3
    200 m run
    Toes to bar

    Notes
    Back/Front Levers are such a blast! Love these.

    Can do a few toes-to-bar, but after that, I get way too worn out. I need to work on those. I can do knees-to-elbows consistently now, though.

  • Back Squats and Rope/Slamball/SDLHP/Lunge AMRAP Workout

    5 x 5 Back Squats
    135-225-245-275-285

    15 min AMRAP:
    1 rope climb
    100ft walking lunges
    10 SDLHP (95/65)
    10 Slamballs (20/14)

    Did this workout at Crossfit Athletics while in Pittsburgh... Completed 7 rounds + 1 rope and Lunges

  • EMOM - 14min. Workout

    5 push ups.
    6 jumping lunges (alternating legs)
    5 hollow rocks

  • WOD 08/10/19 Workout

    HELEN + 10 Rounds Of CINDY