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

  • CrossFit HK WOD 11-10-12 Workout

    5 minutes to establish a Max Height Box Jump.
    -then (no break)
    Men-
    12-9-6 of:
    Muscle-Ups [C2B and PushUps Scaled]
    Front Squats @ 250# [95#]
    For time.
    -then (immediately at completion of the WOD, or when the 10 minute cap is reached)- 5 minutes to establish a Max Height Box Jump. 45.5"

  • Hard routine Strength

    120 min
    Warm up for 25 min

    1.Strength
    A. Daily Max in Squat clean thruster + Split jerk (TnG)

    2.Metcon
    A. For Time:
    30 Deadlifts 100/70kg > 60 kg
    30 Chest to bar
    30 Deadlifts 100/70kg > 60 kg
    Time: 5.54

    Rest as needed

    B. For Time:
    "Acid bath"
    500m ski - 2.06
    500m row - 1.57
    1000m bike - 1.54
    Time: 6.18

    3.Accessory
    A. 3 sets:
    Hanging leg lifts on parallettes x Max effort - 10 10 10
    15 DB Bench - 25 25 25 lbs

  • Soutu 20 min Workout

    Rowerg 20 min

  • PSKC Comp Class - 11.12.12 Workout

    Class is at 4:30 Monday

    Skill
    Squat clean:
    3X1@75% (of most recent 1 rep max) ,
    2X1@80%,
    1X1@ 85%,
    1X1@90%,
    3X1@85%,
    2X1@80%
    – rest 30-60 seconds between each set

    Conditioning

    5 rounds for time:
    10 x Clean and Jerk (155/105)
    1 legless rope climb (start seated if possible)

  • over the hump Workout

    sports day
    - b ball
    - max pull ups (15)
    -football
    -dodgeball

    all day event

  • murph plus Workout

    run 1 mile
    100 pull ups
    200 push ups
    250 sit ups
    300 squats
    run 1 mile

    time- 1 hour 6 mins

  • 11-10-12 Sprint Intervals Workout

    Sprint Intervals

    50 yd sprints (on grass - rolling start) - 7.09, 6.63, 6.35, 6.23, 6.19, 6.15, 6.07, 6.05, 6.04, 5.97, 6.00, 5.97, 6.04

  • 1 hour run Workout

    home-park-water-park-home-station Zuid WTC-home

  • Run Workout

    7 Miles (Riverwalk)

  • AMRAP Clean/Dip/Slam Ball Workout

    Level 2 AMRAP in 12 minutes of:

    Power Clean (155/115#) x 8
    Ring Dip x 12
    Slam Ball (30/20#) x 16

    Did 3 2/3 rounds with 9 ball slams. Used my dip station for dips, Olympic rings aren't in yet.