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

  • 5-8-12 Linda (aka - the 3 bars of death) Workout

    Metcon:

    Linda - 10-9-8-7-6-5-4-3-2-1 Reps of 1.5x BW DL (300lbs), 1.0xBW bench (200lbs),.75xBW hang cleans (150lbs)

    Time: 25:22

    Also worked on DUs

  • Dead Man Running Workout

    WOD
    10-8-6-4-2
    Deadlift (275/155)
    Handstand Push Up (w/ abmats)
    200 meter run between couplets

    Post-WOD
    Tabata Sit Ups to 150 - 12 rounds

  • CF402 120509 Snatch Balance + 2 OHS Workout

    Warmup
    240yd run
    2x
    8 Squats
    8 Pushups

    Lunges

    Strength
    12min EMOTM 1 Snatch Balance + 2 Overhead Squats
    Highest weight completed - 185. Failed with 205 after first rep of OHS.

    WOD
    4 Rounds (30 sec work/30 sec rest)
    Box Jumps (30/24)
    Burpees
    Double Unders (5:1 Singles)

    Box Jumps: 14/14/14/15
    Burpees: 11/11/13/12
    Double Unders: 20/30/37/39

    Total Reps: 230

  • Boxes Workout

    Box Squats

    20 Reps @ 225#
    15 Reps @ 275#
    10 Reps @ 315#

    50 Reps of Thrusters @ 45# AFAP

    3 min varied plank
    rest 1 min
    2 min varied plank
    rest 1 min
    1 min flutter kicks
    rest 1 min
    1 min flutter kicks
    rest 1 min
    1 min 6 in. straight leg holds

  • Triple AMRAP with C&J Workout

    http://crossfitsouthie.com/wednesday-may-9th

    Strength
    Clean and Jerk
    2-2-2-1-1-1 <== 165, new PR.

    WOD
    5 minutes AMRAP
    Clean and Jerks (135/95) <== 26 total.

    Rest 1 minute

    4 minute AMRAP
    5 Clap Push-ups
    10 air squats
    Did 5 rounds.

    Rest 1 minute

    3 minute AMRAP
    6 jack knives
    12 lateral barbell jumps
    Did 5 rounds.

    L2/L1 Hand Release Push Ups

  • Press Work Workout

    Strict Press
    3-3-3-3-3

    Push Press
    3-3-3-3-3

    Push Jerk
    3-3-3-3-3

    SP and PP = 165#
    PJ = 185

    50 buprees

  • Travel WOD #4 Workout

    3 rounds for time:

    .5 mile run
    50 squats

  • Barbell Buddy Teamwork Workout

    You will be divided into 4 person squads:
    Each squad will be assigned a 95lb barbell (loaded with a 10 & 15lb plates on the sides). From the start of the workout, the barbell must never touch the ground. If so, a 20 burpee penalty will be assigned.

    -Each squad member must complete 25 thrusters (ladies 65, gents 95). If a squad member cannot conduct thruster with standard weight, they will use a kettlebell.
    -After all members have completed the thrusters, the squad will move as fast as possible as a team and carry barbell to the gate and back.
    - When they return, each squad member must complete 75 pushups
    --After all members have completed the pushups, the squad will move as fast as possible as a team and carry barbell to the gate and back.
    Repeat for a total of 2 rounds

  • Starting Strenght Workout B Workout

    Day 10
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    15-> 102,5 kg
    Shoulder Press 3 sets x 5 reps
    15 -> 60.0 kg

    Power Clean 5 sets x 3 reps
    15 > 67.5 kg

  • Mainsite WOD kinda day. Workout

    WOD 1
    Mainsite - Wednesday 120509
    Three rounds for time of:
    Run 800 meters
    Rest 2 minutes
    Time: 13:07 including rest time
    Probably the hardest I have ever ran in my life. To match that pace for another 800m without the 2 minute rest would probably not be easy.

    Rest time was setting up for wod 2.

    WOD 2
    Thursday 120510
    21-15-9 reps for time of:
    L-pull-up - After my first set of 21 L Pullups I subbed Strict knee tuck pullups. Could not keep my legs straight and hold them out in front of me.
    25 pound Weighted back extension
    Time: 8:45