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

  • Clean It Up Workout

    WOD
    30 Hang Cleans (135/95)
    30 Hand Release Pushups
    20 Hang Cleans (145/105)
    20 Hand Release Pushups
    10 Hang Cleans (155/115)
    10 Hand Release Pushups

    Post-WOD
    50 Ring Dips (optional)

  • Groovy Workout

    2 RFT
    20 Pull Ups
    30 Burpees
    40 KB Swings (53/35)
    50 Air Squats
    60 Sit Ups

    23:02

  • Severest Workout

    With a partner, complete the following for time:

    500x double unders (1500 singles)
    400x air squats
    300x push ups
    200x sledge strikes
    100x pull ups.

    Only 1 person can be working at a time.

  • The Gauntlet... Workout

    Event 1 Deadlift Ladder 225,255,285,315,345,375,405 - Max 375
    Event 2 1 min per arm 53lbs kb snatch with 1 min of burpees Total 123
    Event 3A Farmers Carry 53lbs kb 5min as many laps as possible Laps 8.75 1st place
    Event 3B 95lbs barbell overhead lockout Last man standing Time 1:12
    Event 4 Team 4 person team carry 115lbs barbell 1/2 mile w/ 35lbs kb, 2 person on barbell at all times and other 2 people have to carry each other, barbell and kb never touch the ground, Then 1/2 mile run back Time 23:45

  • Competitor Class WOD 5.22.12 Workout

    Skill: 10-15min of muscle up work/progressions

    WOD:
    Buy in: 10 Wall Walks

    Three rounds of:
    21 Wall ball shots, 20lb ball
    21 Toes-to-bar

    then,
    1 x Lane of Pain farmer's carry(88/70ish)
    28 Burpee box jumps, 24"/20" box
    1 x Lane of pain farmer's carry (88/70ish)

  • 3Tabata Workout

    http://crossfitsouthie.com/wednesday-june-6th

    Strength
    Back Squat
    5-5-5-5 <== 185

    WOD
    Alternating Tabata
    Kettlebell Snatch right arm (1.5,1) <== 1 pood
    Kettlebell Snatch left arm

    Rest 1 minute

    Alternating Tabata
    Ring Dip <== Blue band (weak, I know)
    Sumo Deadlift high pull (1.5/1)

    Rest 1 minute

    Alternating Tabata
    Hand Release Push-ups
    Swings (1.5/1)

    In a alternating tabata, we move back and forth between exercises for 20s of work and 10s of rest for a total of eight sets (4 of each). Score is total reps over the three alternating tabatas.

    ADV (2/1.5)

  • first time benching Workout

    Strength
    Bench Press
    5, 5, 5, 5, 5

    I dont remember how many but i did something like:
    65, 85, 95, 135F, 115F, 105x3

    MetCon
    5 rounds for time of:
    10 Burpees
    15 Box Jumps, 24"

  • 10x10 Workout

    Pre-WOD - Find 3RM Bench Press (255)

    WOD
    10 RFT
    10 pull ups/10 ring dips (5 rounds of each)
    100m run
    10 push ups
    100m run
    30 second rest between rounds.

  • CrossFit for Hope Workout

    "Hope"

    Three rounds of:
    Burpees
    75#/55# Power snatch (MOD 35#)
    Box jump, 24"/20" box
    75#/55# Thruster (MOD 35#)
    Chest to bar Pull-ups (MOD jumping)

    Finished 1st for women's scaled. Yay for me!!! Time to work on those pull ups...

  • Clean and Press Followed By More Clean and Press Workout

    Clean and Push Press (Barbell or Double KB)
    5-4-3-2-1

    135-155-185-205-205

    Finisher:
    Every minute on the minute Clean and Press (135/95 or double 53/35)
    1st minute - 1 c p
    2nd minute - 2 cp
    ..all the way until the person can't get all c and p reps within the minute

    Made it through 11 rounds