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

  • Starting Strenght Workout A Workout

    Day 5
    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
    5-5-5 -> 75.0 kg

    Bench Press 3 sets x 5 reps
    5-5-5 -> 45.0 kg

    Deadlift 1 set x 5 reps
    5 -> 80.0 kg

    ready for +2,5kg

  • CFSH WOD Workout

    -Buy In-
    Skill – Hang Power Snatch
    Subbed 5/3/1 Deadlifts (scheduled for tomorrow)
    210x3, 240x2, 270x16
    (pussed out on last set of deadlifts, had more in me, but legs feeling it from run last night and general fatigue from last few weeks of training. Did 275x20 last cycle.)

    WOD
    4 x 800M Run
    Rest 3Min between each run.
    *Took these easier, decreased speed each interval
    4:00, 3:26, 3:19, 2:58

    -Cash Out-
    3 x 50M Plate Pinch Farmer Walks
    -used 45# metal plates

  • Squat Challenge Day 3, then "Isabel" Workout

    Squat Challenge - 25#/20 reps

    "Isabel"
    For time
    30 snatch 135/95 (MOD 35#)

    I wanted to work more on my form, so I went with a low weight. After the first ten I realized I'd gone WAY too low (finished in 2:05). Dawn suggested doing another 30, which felt good. Next time go to #45.

  • Fight Gone Bad Workout

    Box Jumps (20")
    Push Press (75#)
    Calorie Row
    Wall Ball (20#)
    SDHP (75#)

    63 more than my first time on 3/5/12

    Round 1: 117
    Round 2: 80
    Round 3: 74

  • Exertion Workout

    5 X 3 Dead Lift (145-155-165-175-185)
    5 X 3 Bench Press (45-55-65-75-85) ---- Never bench pressed before! Hopefully these numbers go up quickly.

  • Misc Workout

    5 Rounds for Time

    10 Helo Pullups
    20 air squats
    30 push ups
    40 flutter kicks (4 count)

  • The Almost Missed WOD Workout

    I started a new gig about a month ago. Each morning we have three quick check-in calls (we're a disparate and remote workforce). All three never taken more than 25 minutes. I opted for some extra sleep this AM and to attend the 8:15 class, which all my friends were going to today anyway. No problem; except my calls went 24 minutes long.

    Still, I busted ass down to the box and got there in time for a VERY quick warm up and stretch. Thankfully, the 8:15 class is really slow in starting. Woo-hoo for chatty crossfitters ... well, for today anyway :).

    Warm Up:
    A few squats is all I had time for.

    Mobility:
    I believe I stretched something at some point before getting going.

    Max Effort:
    High Bar Back Squats
    1x 5 @ 60% of 1RM (185 lbs)
    1x 5 @ 70% of 1RM (200 lbs)
    1x 5 @ 75% of 1RM (210 lbs)

    MetCon:
    4x (15:00 Cap)
    5 Dead Lifts @ 315 lbs*
    20 Hand-release Push Ups
    12 Chest to Bars

    *I had to cale to 225 lbs because (a) 315 was too much today and (b) we had no room for another bar and the only other dude bar was set for my two buds at 225.

  • Run Row Workout

    1000 m row
    1000 m run
    rest 3 min
    400 m row
    400 m run
    rest 2 min
    200 m row
    200 m run

  • "Not Yet The Weekend" - FCSC Workout

    Warm up:
    8 Rounds of Tabata Double Unders

    Snatches:
    3/2:00 x 8rounds
    @175lbs

    Day 2 of Push up Challenge:
    200 in as little time as possible

  • The Bear Complex Workout

    "The Bear Complex"
    Five Rounds* of:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    *1 Round = 7x through the progression, without releasing the bar. Increase weight each round. This WOD is not for time.

    (then i did 50 back squats with 55lbs)