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

  • “Ups and Downs” Workout

    Against a 12-minute running clock, complete the following:
    at 0:00 on the Running Clock
    For time:
    50 Wall Ball Shots (9/6)
    5 Rope Climbs
    at 4:00 on the Running Clock
    For time:
    40 Wall Ball Shots (9/6)
    4 Rope Climbs
    at 8:00 on the Running Clock
    For time:
    30 Wall Ball Shots (9/6)
    3 Rope Climbs

    If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6 minute interval based on your current level.

  • Double Under Descending ladder with GHD Sit-ups Workout

    50-40-30-20-10 Double Unders
    10 GHD Sit-ups after each set

  • KaveriWOD klo:15-17 Workout

    Ota mukaan kaveri ja tuo hänet tutustumaan CrossFitin ihmeelliseen maailmaan. Alkuun infoa yleisesti lajista sekä CrossFit Lohjasta ja lopuksi pääsee jokainen halutessaan ottamaan tuntumaa pieneen wodiin. Siispä kaveri kainaloon ja mukaan vesipullo, lenkkarit ja iloinen mieli :)
    Testitreenin liikkeet soveltuvat kaikenikäisille ja -kokoisille!

  • "Jessica" - local hero's birthday WOD Workout

    "Jessica" (GarageFir NC generated)

    Two rounds for time and 17 reps each of:
    squats
    burpees
    sit ups
    box jumps (24/20)
    double unders
    OHWL (double 35/30 DBs)
    russian twists (single 35/30 db)
    sit up/get up
    push press (double 35/30 db)
    pass-throughs (front/back = 1)

    Jessica is a member of GarageFit NC and is a junior volunteer firefighter. This workout is in honor of her on her birthday.

  • 14min AMRAP Workout

    5min AMRAP
    3xburpees
    10xpull ups

    Rest 3min

    4min AMRAP
    3xinverted burpees
    10xwallballs

    Rest 2min

    3min AMRAP
    3xsumo deadlift high pulls @70% max
    10xknees to elbows

    Rest 1min

    2min AMRAP:
    Body weight backsquats

  • WOD 011014 Workout

    E.M.O.M. 15'

    ► 03 Power Clean
    ► 05 Box Jump
    ► 10 Push Up

  • Ring Dip, Med Ball Clean, & Jump Metcon Workout

    21-15-9
    -Ring Dips
    -Med Ball Cleans
    -25 Jump and Reach after each set (6in above reach)

  • WOD Workout

    1a) 4 Rounds
    Close Grip Pushups or CG Incline Pushups x 10
    Curl to Press x 10
    KB Push Press x 10
    Dips (regress to french press if needed) x 5

    1b) Metabolic Conditioning 15-20min AMRAP
    Overhead MB throws/Deadball Slams x 10
    Battle Ropes Alternating x 30sec
    Prowler 2 laps up + back (loaded to 1.5-2 x Bodyweight)
    Single Arm Farmers Walk 1 lap up + back

  • WOD Workout

    1a) 3 sets, 3 exercises, 8-10-12
    Bulgarian Split Squats or Static Lunges
    KB Bench press + Bridge (single arm)
    Goblet Squats

    1b) Metabolic Conditioning 15mins AMRAP
    - Wall balls x 8
    - shuttle runs x 8
    - Box Jumps x 8

  • "Partner WOD" Workout

    "Pari WOD"

    1000m Row / Hoover position
    80 x Box jumps / Wall sit position
    600m Partner carrying
    70 x Deadlift (Rx:100/70kg) / High hang position
    600m Partner carrying
    60 x S2OH (Rx:50/35kg) / Front rack position
    600m Partner carrying
    50 x Pistol squat / Handstand position