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

  • Death by HSPU and Run, Burpees, Muscle-Ups Workout

    10 Minute Death by Handstand Push-Ups
    (1rep @ 1min, 2reps @ 2min, 3reps @ 3min….)

    Made it all the way to 8 reps in the 10 min (SO EFFIN’ CLOSE!!)

    WOD
    (had to scale it down because I’m not superman…yet)

    400m <a href='/journal/movements/1280'>Run</a>
15 <a href='/journal/movements/1689'>Burpees</a>
3 <a href='/journal/movements/57'>Muscle-up</a>s
200m <a href='/journal/movements/1280'>Run</a>
10 <a href='/journal/movements/1689'>Burpees</a>
2 <a href='/journal/movements/57'>Muscle-up</a>s
200m <a href='/journal/movements/1280'>Run</a>
10 <a href='/journal/movements/1689'>Burpees</a>
2 <a href='/journal/movements/57'>Muscle-up</a>s
200m <a href='/journal/movements/1280'>Run</a>
10 <a href='/journal/movements/1689'>Burpees</a>
2 <a href='/journal/movements/57'>Muscle-up</a>s
400m <a href='/journal/movements/1280'>Run</a>
15 <a href='/journal/movements/1689'>Burpees</a>
3 <a href='/journal/movements/57'>Muscle-up</a>s

    20:08

  • 24.7.24 Workout

    ACCESSORY

    3 rounds:
    8 box step ups, left
    -rest 1min
    8 box step ups, right
    - rest 1min

    • käsipainot käsissä

  • 24112015 Workout

    Skills

    do 15' of your weakness

    Conditioning
    4 Rounds:
    21 Box Jumps
    18 Wall Balls
    15 Kettlebell Swings
    12 Burpees

  • Jump and Press Workout

    PreWOD: Find 1RM of strict shoulder press
    70#

    WOD: Five 2 minutes rounds of
    75 Double Unders or 100 singles
    and with remaining time per round
    Max Rep Push Press (115/75)
    Rest 1 minute in between rounds.
    8(65#) - 8(55#) - 9(55#) - 11(45#) - 13 (45#)

    PostWOD: 40-30-20-10 situp sprints
    The amount of time it takes for each sprint
    is the rest time in between sprints.
    7:35

  • CFSH WOD Workout

    -Buy In-
    Strict Press 5/3/1 – Cycle 1, Week 2
    70% x 3, 80% x 3, 90% x 3 or more
    100x3, 115x3, 130x10

    WOD
    Complete 4 Rounds of the Following:
    1 Min Max Handstand Pushups
    1 Min Max Double Unders
    1 Min Max Pull Ups
    *1 Min Rest Between Rounds
    Score is total Reps Completed
    285 total reps RX'd (45# plate w/ abmat for HSPU, did strict pullups for fun)

    -Cash Out-
    5 Rope Ascents. If you’re feeling saucy, try not using your legs.

  • Työntö Strength

    2 x 3+3 työntö (65 %)
    2 x 2+2 työntö (75 %)
    3 x 1+1 työntö (85 %)

  • naruhyppy, rive ja köysi Workout

    Superkids

    5 kierrosta aikaa vastaan:

    alussa 30 naruhyppyä
    5 x kuntopallorive + 1 x köysikiipeily
    lopussa 30 naruhyppyä

    Ninjat

    Aikaa vastaan:

    alussa 30 DU
    5 x rinnalleveto raakana + 1 x jalaton köysikiipeily
    lopussa 30 DU

  • 4-9-12 6-12-24-48 Metcon Workout

    Metcon: 5 Rounds - 6 HSPU, 12 PUs, 24 Back Ext, 48 DUs

    Time: 21;12

    Elements work: Pullups and T2B

  • PUBJKBSLOL Workout

    http://crossfitsouthie.com/memory

    Warm-up
    Mini wod
    3 rounds
    12 push-presses
    12 alternating barbell step-ups

    Strength
    Split Jerk
    5-5-5-5-5
    (You must split your feet. If your footwork and your timing needs work then keep the weight light.)

    Got to 115 before having to stop due to time constraints.

    WOD
    30 Pull-ups
    30 Box Jumps
    30 Kettlebell swings (2,1.5)
    20 Pull-ups
    20 Box Jumps
    20 Kettlebell swings (2,1.5)
    10 Pull-ups
    10 Box Jumps
    10 Kettlebell swings (2,1.5)

    Level 2 -20,15,10 (1.5,1)
    Level 1- 15,10,5 (1,.75)

    Level 2, Blue Band

  • 3 of Ohio Sons Workout

    1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
    37 KB Clean and Press w/s (37 each arm)
    1 mile Run
    37 box Jumps or squat jumps
    1 mile run
    37 burpee pullups or burpee k23 or burpees

    SFC Shawn Hannon - KIA 4APR12
    CPT Nicholas Rozanski - KIA 4APR12
    SFC Jeffrey Rieck - KIA 4APR12
    *on each mile run say those names over and over...honor their sacrifice.