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

  • 11.5.11 Team Wod Workout

    2 person team, break up reps however you want but each person must complete at least 1 rep in the sequence:

    1000m row
    150 air squats
    125 box jumps
    100 abmats
    75 pushups
    50 KB swings
    25 slam balls
    200m shuttle run

    Eddie and I broke up pretty evenly except i did 100 squats he did 85 box jumps

  • Overhead squat 1 RM Strength

    Overhead squat 1 RM

  • 2-10-11 CFSC Thursday WOD Workout

    50.40.30.20.10

    Kettlebell Swing 24/16kg

    Double Unders

    Only swung to Russian Height b/c of shoulder

  • CrossFit Endurance - 1Jun11 - Coach Amelia Workout

    Warm-up:
    200m run
    roughly 20m walking lunges, followed by 30m sprint.
    10 burpees
    50m sprint
    (missed the warm up)

    Workout:
    5 rounds for time
    400m run
    30 1-legged box jumps @ 20" (15 each leg) <--I jumped a medium tire

    30 medicine ball cleans @ 14lbs

    Tryed to shorten my breaks, broke med ball cleans up into 5's & counted to 3,5,7, or 10 to force the start of the next round. Tough WOD! Very hot-90's & needed water on face.

  • barbara Workout

    5x
    20 leuka
    30 punnerrus
    40 istumaan nousu
    50 ilmakyykkyä
    3 min tauko

  • Ke 19.3. Workout

    A) Skills
    3 rounds for quality:
    10 db thrusters
    10+10 kb snatch
    3+3 TGU
    20 kippausheilunta

    Aikaa meni noin 16 minuuttia, tein aika rauhassa :D käsipainot oli noin 13kg, olikin kiva uusi tuttavuus tämä käsipainothruster. Tempauksissa 16kg, pari tein tokalla kierroksella 20kg mutta laatutekemiseen sopi tuo 16 paljon paremmin. Turkkilaisissa 16kg sujui hyvin. Heilunta meni ihan ok, työpaikan tangon teipit repii vaan kivasti käsiä.

    B) Voima
    back squat+shoulder press, 6kpl/liike ja 2min erät, yhteensä 20min.

    Back squatt: 50,55,55,60,60,62,5, 62,5,65, 67,5, 70kg
    Shoulder press: 20, 22,5, 22,5, 25,25, 27,5, 27,5,27,5, 30 ja 30kg.

    Tää meni ihan kivasti, paljon enempää ei olis tänään irronnut ainakaan kyykyistä. Nämä erät on ihanan kamalia, kun palautumisaikaa ei lopulta paljon ole.

    Loppuun pari vatsaliikettä ja kirkkaanpunaisena suihkuun.

  • Etukyykky Strength

    Etukyykkysetti

  • Maastaveto Strength

    Maastavetosetti

  • The Chief Workout

    The Chief

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

    Post rounds completed for each of the 5 cycles.

    Can't believe I did 95. I tried not to and Cory pushed me. I felt so good about how it went.

  • 15 min AMRAP Workout

    10 KB swings
    12 weighted lunges
    14 situps
    100m shuffle run