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

  • 3 Mile Interval Run - Mile 2 Workout

    Run one mile at between 75 pt pace and 45 seconds faster. Keep a focus on form and speed - don’t start fast and burn out, don’t start slow and fall behind. If you’re going to RACE against the clock, PACE against the clock.

  • Premier Workout

    Pre-WOD:
    15 minute work to heavy STO

    WOD - 2RFT:
    - 100 II Unders (Mod: 10 Burpees then 2:1 Singles)
    - 50 STO (95#/65#)
    - 25 T2B

  • 1-28-13 Workout

    Pre-WOD
    5x3 push press

    WOD
    3x5min AMRAP
    2min rest after each round
    10 KB swings (53#,35#)
    10 box jumps (24",20")
    10 HR push-ups
    10 sit-ups

    First class back after 5 weeks, December 21st was last class. Over holiday break caught Flu, Bronchitis ... which resulted in kicking in a Gouty Arthritis attack. Impacted both feet, right knee, both hands and wrist - EXTREME pain. Good to get back in class, slowly make the journey back to health through the pain of regaining strength, endurance and mobility. No move ... No life.

  • Jumper Workout

    Pre-WOD:
    5x3 Power Cleans

    WOD - For Time:
    10-8-6-4-2
    - Hang Cleans (185#,115#)
    - Burpee Box Jumps (24", 20")

    Post-WOD:
    Crossfit Christmas Challenge List Items

  • 3rd Day of Crossfitmas Workout

    Crossfitmas Checklist:
    - Strict Pull Ups (10 reps); 3 pt
    - Unbroken Wall Ball Shots, 6# Ball (100 reps); 1 pt
    - On Ramp, 400M Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, 10 Pull Ups (4:50); 1 pt
    - 1 Min T2B + 1 Min HSPU Max Reps (15); .5
    - Max Height Box Jump (30"); .5

  • Superkids 10-13 v taito Strength

    *Maastavetotekniikka/ Mave 5 x 6

  • 10112014 – Cicle I – Week I – Day I Workout

    A) Lower Strength

    Back Squat

    3×5 (3 serie per 5 reps)

    – importante la forma perfetta, saliamo col carico finche la forma ce lo permette in modo da avvicinarci alla prima serie da 5 con un peso decisamente impegnativo per eseguire i 3 set con un carico pesante.

    B) Upper Strength

    Ring Dips

    Emom 10′

    Max Strict Ring Dips Unbroken

    – all’inizio di ogni minuto eseguire il massimo numero di ring dip senza trasferimenti di energia

    – forma perfetta, no kip

    C) Metabolic Conditioning

    Amrap 12’

    5 Pull ups

    6 Power Snatch 50/35kg

    7 Over head Squat 50/35kg

    – i carichi possono essere modificati in base al livello, sia aggiungendo peso che sottraendolo

    – la chiave del Met Con è tenere intensità alta quindi il carico deve essere molto impegnativo ma non farvi rimanere fermi per più di 10/15”.

  • Max rounds in 10 minutes Workout

    Max rounds in 10 minutes
    50m Farmer's walk (AHAP)
    10x Pull-ups
    50m Farmer's walk
    10x Push-ups

  • WOD Workout

    4min Amrap
    10 x WB
    10 x Box Jump

    2min rest

    4min Amrap
    20 x DU
    10 x Sit Up

    2 min rest

    12cal Row
    6 x Rower over Burpee

  • EMOM 12 Workout

    Odd: 7 Thrusters
    Even: 7 Burpees

    Pick a weight and stick with it!