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

  • Deadlifts & Box Jumps Workout

    21-15-9:
    -Deadlift (315/205)
    -Box Jump (24")

  • Annie Workout

    I tried this workout yesterday but didn't finish due to poor nutrition choices! So I tried it again.

    "Annie"
    50-40-30-20-10
    Double Unders (Scaled to 25-20-15-10-5)
    Sit-ups (as Rx'd)

    10:43

    I tried Annie again today after yesterday's miserable failure. My husband cooked me a super perfectly paleo dinner last night and I had a good pre/post workout meals this morning. What a difference nutrition makes!!!

    Time on Annie was 10:43. Not what I wanted but last time i was in the 10:30s but I scaled everything. This time I only scaled the DU's. Last time I did triple singles, this time I did the 25-20-15-10-5 scaled DU's . Go me!!! :)

    (blog excerpt)

    Friday, I went in and re-tried “Annie” again in the 5 a.m. class. Wow. What a difference good nutrition makes! I blasted through the workout and did all the situps virtually unbroken. I also did pretty well on my DU’s and only broke them up because I missed my jumps. The last 3 sets of DU’s were unbroken. My time ended at 10:43 and I’m pretty happy with that. Especially since back in November my time was around 10:30 and I had to do 2x the singles (so 100-80-60-40-20 singles instead of the DU’s). So glad I’m finally getting the hang of DU’s. Can’t wait until I can do 20 or more unbroken!

  • Death by Power Clean Workout

    minute 1 one power clean
    minute 2 two power cleans
    minute 3 three power cleans
    etc.....
    continue until failing to finish in the one minute.

  • Randy Workout

    Randy

    75 snatches for time, 75 lbs

  • KB Swings - Burpees Workout

    150 Kettlebell Swings (scaled to 130) 20#
    EMOTM 5 Burpees

    9:58

  • Wilmott Workout

    "Wilmott"

    Six rounds for time of:

    50 Squats
    25 Ring Dips

  • Heavy Cindy Workout

    10 minute AMRAP with 10 # vest of:

    5 Pull-Ups
    10 Push-Ups
    15 Squats

    (9 + 10 Push-Ups

  • Helen Workout

    HELEN
    3 Rounds of:
    400m Run
    21 KBS 1.5pd
    12 Pull-ups

    Helen time - 14:28, full-RX. Last time I did Helen I had a band on pull-ups so this is a new PR! Sadly my calves were really locked up from yesterday, so I know I can do this much faster next time.

    Then:
    3 Rounds of:
    20 Push-up
    20 Hollow Rocks

    Time for the midline - 9:42, this was just odd! My push-ups are oddly not improving, I'm not sure whats up with that. The Hollow Rock & Roll was just like, WHAT? o.O

  • CrossFit Totals Workout

    CrossFit Totals

    Max Back Squat

    Max Shoulder Press

    Max Deadlift

    Combine the sum of all three lifts to get your Total….

  • CrossFit Totals Workout

    CrossFit Totals

    Max Back Squat - 175 - PR!!

    Max Shoulder Press - 65

    Max Deadlift - 235 - PR!!
    So funny story I would like to add. First lift after warm-up Jenni From Da Block had just lifted "190" so I think that is a good starting weight and go lift it. It felt REALLY heavy! Turns out when we recounted it was 225! Jenni tricked both of us into getting a PR on the first lift!?! Was thrilled to get 10lbs more and stopped.

    Combine the sum of all three lifts to get your Total….

    CF Total 475!! - PR