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

  • Wicked Workout

    20 Minute AMRAP:

    -10 Pull Up
    - 5 DeadLift (135/95)
    - 8 Jerk

  • Friday's WOD Workout

    20 Min AMRAP of

    10 Pull Ups
    5 Deadlift
    8 Jerks

    (Rx = 135/95)

    Got 12 rounds. Hands tore so took the last minute off.

  • Annie Workout

    for Time
    -50-40-30-20-10
    -Double Unders
    -Sit-Ups

    6:05 w/ Butterfly Sit-Ups

  • Testing social integration from WODstack Workout

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  • 4km Run Workout

    BOOYAH!! Really happy about the time since I had to walk bits to catch my breath. Running in minus degrees is a killer for an asthmatic.

    Still managed to get my time under 20 minutes. I clocked it at 18 but will put 19 just to be sure I am not cheating. Not chasing seconds at all.

  • 5 Rounds Of Max Rep Workout

    WOD: 5 Rounds of 4 Excerices for Max Rep
    - KB Swing 32kb/70lbs (Not proud of form here, back hurts since last week)
    = 40, 15, 15, 10, 20
    - Pull Ups (this might look crap but form on these pull ups where perfect)
    = 16, 5, 5, 5, 4
    - Knees To Elbow (perfect form and it sure makes a difference in how hard it is)
    = 12, 10, 8, 8, 9
    - Back Extensions (I cheated 1 or 2 rounds in the middle but came back to good form)
    = 39, 31, 23, 15, 11

    Feel free to rest as much as you need between rounds. Don't mix, first complete one exercise fully before continuing on to the next one.

    Count the total number of reps.

  • Cindy Workout

    WOD: As many rounds as possible of
    - 5 Pull Ups
    - 10 Push Ups
    - 15 Squats

    Wasn't too hard today but not as good as I had hoped. Been a bit sluggish this week and my back is still hurting from a bad lift earlier this week.

  • Prevail Workout

    For Reps

    5 Minutes of Squat Clean (155, 95)
    1 minute break
    3 Minutes of Pull Up
    1 minute break
    1 Minute Double Under
    3 minute break
    3 x (30 Second Plank;30 Second Push Up; 30 second break)

  • CrossFit Games Open WOD#1 Workout

    Pre-WOD: 5X3 Power Snatch

    WOD: 10 Minute AMRAP
    - 30 Double Under
    - 15 Snatch (75/35)

    6 rounds and 9 DUs. I sucked today. Totally not feeling it. BUT I did get up 155 lbs on the Power Snatch multiple times.

  • Chilling 100 Workout

    WOD:
    - 100 KB Swings 32kg (70.5479239 lbs)
    - 100m Farmers Carry 2x 32kg (70.5479239 lbs)
    - 100 Double Unders

    No idea what time. This was sick and a lot heavier than I am used to. Body is really hurting right now.