WODconnect

Workout list by WODconnect Hero workouts

  • "DT" Workout

    5 Rounds for Time
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

    RX: 70/47,5kg
    Level3: 60/42.5kg
    Level2: 50/35kg
    Level1: 40/25kg

    Time cap: 15min

    Resources

    CrossFit Hero WOD for USAF SSGT Timothy Davis, KIA in OEF on 20 March 2009.Khalipa does DT

  • Erin Workout

    Five rounds:

  • Forrest Workout

    Three rounds:

    • 20 L-pull-ups
    • 30 toes to bar
    • 40 burpees
    • 800 m run

  • Garrett Workout

    Three rounds:

  • Griff Workout

    • 800 m run
    • 400 m run backwards
    • 800 m run
    • 400 m run backwards

  • Hansen Workout

    Five rounds:

    Resources

    Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

  • Helton Workout

    Three rounds:

  • Holbrook Workout

    Ten rounds of:

    • 5 thrusters, 115 pound/75-80 lbs or 50kg/35 kg
    • 10 pull-ups
    • 100 m run
    • rest 1 minute

  • Jack Workout

    AMRAP in 20 minutes:
    10 Push Presses 50/35kg
    10 Kb swing 24/16kg
    10 Box Jump 24/20"

    Programming Notes:
    - Pick a barbell weight you know you should be able to do 10 unbroken push press reps for at least 8 rounds
    - Pick a KB weight you can do unbroken

    General Warm-Up

    Barbell Warm-Up

  • Jason Workout

    Resources

    Video