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

  • Annie Workout

    Post WOD: Annie
    (50-40-30-20-10) DUs + Situps (I do mine anchored)
    4:25
    I was moving well, and my situps were pretty fast. I had 2-3 trip ups on the jumprope but nothing too big. I think my PR was in the high 3 minutes a while ago.. can't miss any DUs for that, and have to CRANK.
    Fun finish.

  • Johnstown sprint Workout

    5-5-5-5-5+ push press at 60% 70 lbs

    20 -10
    20 push press and 20 burpee pull up
    10 push press and 10 burpee pull up

  • Nasty Girls Workout

    3 rounds of:
    50 air squats
    7 MU
    10 Hang Power Clean with 135 lbs
    I went a bit faster than the last time, but no PR.. I felt pretty good and tried to not rest and see how the grip would hold up.
    I did NOT warm up much at all and I worked out late the night before so my legs were a bit tired.
    I actually lost the bar on the second round of the hang power cleans... I lost it on rep #5, as I was going for another rep... i always think my grip is going and back off a bit.. i wanted to see if I could hang on and get some more reps... well live and learn.
    went unbroken on the 1st round of MUs then 5+2 & 4+3
    Hang power cleans went: 5+5, 4+4+2, 4+4+2
    air squats were fast on first round and then I just kept on going a little too slowly but steady with no breaks.
    3rd time doing this WOD.
    last time: 11/9/12 = 11:15
    1st time: 7/1/12 = 8:48

  • Open Wod 13.5 Workout

    CrossFit Games Open 13.5

    Complete as many rounds and reps as possible in 4 minutes of:
    100 pound Thruster, 15 reps
    15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

  • TMW: Killer Shoulders Workout "Natural Bodybuilding" Workout

    2 Drop set rounds of Max RM
    DB Shoulder Press

    40 10RM / #35 11RM / #30 10RM

    Then..
    4 Rounds of
    Crouching Back Flys at #20

    Then...
    2 Sets of #50 Forward and Backward Shrugs.

  • CrossFit Open 13.2 Workout

    Complete as many rounds and reps as possible in 10 minutes of:
    115 pound Shoulder to overhead, 5 reps
    115 pound Deadlift, 10 reps
    15 Box jumps, 24" box

  • Futsal Workout

    Official Crossfit Warmup

    Play Futsal.

  • 10 RM Front Squats/"Jackie" Workout

    Jackie
    1000M Row
    50 Thrusters (35#)
    30 Pull-ups (Sub Hand Release Push-ups)

  • 03.01.2013 Workout

    Diane
    21-15-9
    Deadlift (225)
    HSPU

    Used 135#. Could do 145#

    Previous time: July 2, 2012 - 9:46, 135#

  • CrossFit Games Open Workout 11.2 Workout

    Strength - Build to a heavy single Deadlift, attempting a PR if the weight allows.

    WOD

    CrossFit Games Open WOD 11.2

    AMRAP in 15 minutes of:

    Deadlift (155/100#) x 9 (135)
    Push-up (Hand-Release) x 12
    Box Jump (24/20″) x 15