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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

  • Strength Strength

    1) On a Running Clock, every 2 minutes x 16 minutes, complete:

    1a) DB/KB Step-Ups x 8/side @ 35-53/15-35 lbs. to 20 inch box (go heavier than what you used last week on DB/KB Step-Ups)

    1b) Side Plank x 30 seconds/side

    *Just like last week, you have a two minute window to finish 8 DB/KB Step-Ups per side and then have the remainder of the window to rest. When the clock hits 2 minutes, you will perform a Side Plank for 30 seconds on each side and then rest the remainder of the 2 minute window. You will repeat this sequence until you have completed four sets of each movement.

  • Strength Strength

    1) EMOM X 10 Minutes:

    • Min. 1 - 1-Arm Alternating DB Snatch x 5/arm @ 35-50/20-35 lbs.

    • Min. 2 - DB Goblet Squat x 10 @ 35-50/20-35 lbs. w/ (3-0-X-0) tempo (take 3 seconds to lower yourself into a squat each rep)

  • Move Prep Workout

    Beast Rock
    Underswitch to crab reach
    Beast Rock to Lizard Stretch
    Hamstring sweeps, side shuffles + running high knees

    Then Benchmarking!
    -Curve max speed and Rower max wattage
    -Half of class does curve, half does rower. As many attempts as you can in 3mins then switch (try to get 2 attempts on each).

    12-15min

  • ME HSPU Workout

    3x45sec ME Handstand Pushups
    rest 75sec

  • Functional 10/2017 Workout

    20min EMOM
    alt.
    10-15 Wall Balls
    10-15 Burpees

  • WOD 8.3 Workout

    Gymnastics test:
    1) 50 kipping pull ups for time
    2) 50 kipping HSPU for time

  • Clean & jerk complex Workout

    With 65-70% of the days heavy C&J.

    EMOM 10:
    Power clean + power clean + front squat + Jerk + jerk

    Drop the barbell after first power clean and then complete the sequence power clean, front squat and 2 jerks.

  • Engine Strength Strength

    Shoulder Press 5x4
    AHAP

  • Workout Workout

    • 3 Total Rounds for Total Reps/Calories:

    • 2 mins. Max Cal. Row OR Ball Slams @ 20/10 lbs.
    • 2 mins. Max Cal. Airdyne OR Box Jump w/ Step Down @ 24/20 in.
    • 2 mins. Max Shuttle Run (outside door to dumpster and back = 2 reps) OR Max Rep Walking Lunges

    *Important - We will be doing Crossfit Open Workout 17.2 tomorrow, so do not do anything foolish with heavy Deadlifts today that would result in a low back strain or injury. And the metcon is the same as Thursday of last week. Goal with this metcon is to get a good sweat going and focus on feeling good going into tomorrow's Open workout. Pace this workout and maintain consistency throughout. You SHOULD NOT be laid out on the floor, absolutely exhausted after this. Leave the gym feeling good, refreshed, and ready to take on 17.2 tomorrow!

  • 21.2.2017 Workout

    AMRAP 7

    10 box jumps 24/20"
    14 Medball clean 9/6kg