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

  • Down the Deadlift/Pull-Up Ladder Workout

    Reps for time:

    12 deadlifts (M 225#/W 175#)
    24 pull-ups
    9 deadlifts
    18 pull-ups
    6 deadlifts
    12 pull-ups
    3 deadlifts
    6 pull-ups

    Used 155# because of some lingering back pain.

  • Max Split Jerk Workout

    Max Effort Split Jerk

  • Nutts Workout

    "Nutts"

    For time:
    10 Handstand push-ups
    15 Deadlift, (250/170)
    25 Box jumps, (30"/24")
    50 Pull-ups
    100 Wallballs, (20/14)
    200 Double-unders
    Run 400 meters with a (45/25) plate

  • "Baseline" - "Messin" with Sasquatch Workout

    Warm up

    300m Row

    2x

    10 Squats
    10 Sit-ups
    10 Push-ups

    Mobility

    Hips and Squat Work

    WOD

    A) "Baseline

    500m Row
    40 Squats
    30 Sit-ups
    20 HR Push-ups
    10 Pull-ups

    Today I was able to check one off of the "goal" board... When I started on January 6th 2012 I did the "Baseline" in 9:09 and struggled all the way through... I couldn't do a single pull-up and had to do jumping pull-ups. My goal I set at the second class was a sub 6 min Baseline. Today I did everything prescribed including pull-ups and my time was 5:02!!!!!! Unreal!!!! Each of us has to find that place and put the work in but credit had to go to Browny with his coaching and great programming from week to week.

    PROGRESS!!!!!

    B) "Messin" with Sasquatch

    Tabata Squats - Score 15
    Row 4 min - Total meters - Score 974

  • run, air squats, sit-ups, pull ups, push ups, dips, run Workout

    run 200 m
    50 air squats
    40 sit ups
    30 pull ups
    20 push ups
    10 dips
    run 200 m

    second run my legs felt like jelly. dips were broken up 3, 3, 2, 2

  • 1 RM Back Squat Workout

    205

    yeah no horrible day for this

  • Linda Workout

    wednesday 120328 olympic
    "Linda" for time:

    10-9-8-7-6-5-4-3-2-1 rep rounds of:
    Deadlift at 1.5x bodyweight (200 lbs)
    benchpress at bodyweight (135 lbs)
    clean at .75x bodyweight (100 lbs)

  • Fran Workout

    21-15-9
    Thrusters 65/95
    Pull-Up

    Haven't done Fran in a while, so thought I'd give it a go at CrossFit Richardson in Texas while I was in town.

    Tore, but PR of 3 minutes :)

  • CrossFit Games Open WOD 12.3 Workout

    CF Open Games WOD 12.3

    18min AMRAP

    15 Box Jumps 24/20

    12 Push Press 115/75

    9 Toes 2 Bar

    Movement Standards: The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

  • Front Sight Workout

    Skill:
    Work progressions to Muscle Up

    10 Rounds for time (30 minute cap)
    2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
    4x Curtis P’s (105#/75#)
    6x Wtd sit ups (45#/35#).