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

  • 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

  • CrossFit Totals Workout

    CrossFit Totals
    Max Back Squat - 265 lbs (PR)
    Max Shoulder Press - 135 lbs (PR)
    Max Deadlift - 325 lbs (Tied my current PR, happy with that!)
    Combine the sum of all three lifts to get your Total - 725 (PR)

    Felt really really good about toady! My previous CrossFit Total was 580 :)

  • The Seven Workout

    "The Seven"

    Seven rounds of:

    7 Handstand push-ups

    7 Thrusters (135/95)

    7 Knees to elbows

    7 Deadlifts (245/165)

    7 Burpees

    7 Kettlebell swings (70/55)

    7 Pull-ups

    For time.

    (I used 1 head pad and Rx'd weight, but only got 5 rounds)

  • Chelsea Workout

    “Chelsea”

    5 pull-ups - used purple/red band
    10 push-ups
    15 squats

    EMOM 30

    Completed 15 rounds

  • 2001 CF Open WOD 11.5 Workout

    CF Open 11.5 WOD:
    Complete as many rounds and reps as possible in 20 minutes of:
    5 Power cleans (145/100)
    10 Toes to bar
    15 Wall balls (20/14)

  • CrossFit Games Open WOD 11.4 Workout

    10 min AMRAP:
    60 bar-facing burpees
    30 overhead squats 90#
    10 muscle ups

  • Kelly Workout

    5 Rounds

    400m run

    30 Box Jumps 20"

    30 Wall balls 14lb 10' mark

    I was a "Kelly virgin" before today- and I have to say that this was one of the hardest benchmark workouts I have done. Really didn't think I would be able to throw to the 10' mark the entire time, but glad I kept pushing through.