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

  • DT Imported Workout

    5 Rounds for Time
    12 Deadlifts 155/135/115x3
    9 Hang Cleans 135/115x4
    6 Push Jerks 135/115x4

    So apparently my shoulder is acting up again, I had to drop the weight not once but twice. But I'd rather do that than hurt myself.

    Also the past month off (mainly) from CrossFit to cycle has definitely slowed my CF progress. Can't wait to get back in the rhythm I was in.

  • Crossfit Games Open 11.4 Practice... Workout

    AMRAP 10 Min

    60 Bar Facing Burpees
    30 OH Squats w/ 120lbs
    10 Muscle Ups

    I took a stab at this today and wow I suck at OH squats. Also I suck at counting to 60. Because I lost my count I did what might have been about 10-15 extra. No idea. Either way...I finished the burpees with about 5 mins left on the clock and took all 5 of those to try and figure out my OH squat.

    After this little diddy, I did 5,4,3,2,1 of alternating OH Squats with 120lbs and Muscle Ups. That felt good actually. Gonna give this one a real go on Saturday or Sunday.

  • Ryan Workout

    5 Rounds for time
    7 Muscle Ups - (ring progressions)
    21 Burpees

  • 100 Burpee pull-ups for time Workout

    Beat my previous record with a few minutes but I am not happy with my time. Should have been able to go faster. I want to do on average 10/minute and finish the whole thing in 10 minutes. Should be possible?

  • KB COMPLEX Workout

    5 ROUNDS FOR TIME
    *all done with a 16kg KB

    5 RIGHT ARM KB SNATCH
    5 LEFT ARM KB SNATCH
    20 KB SWINGS (FULL)
    15 GOBLET SQUATS

    The time it takes to do a round must hold plank position for same length of time
    **10 burpee penalty for setting weight down during individual round - must be completed immediately
    *    * If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

    RESULT: 14:16

  • Uh...what's next? Workout

    For time:

    75 Squats
    50 Pull-ups
    20 Ring dips
    50 Squats
    35 Pull-ups
    15 Ring dips
    25 Squats
    20 Pull-ups
    10 Ring dips

    Totally totally totally sucked here. Third day of work and I am tired. I've hit shoulders every day for the last couple and they are smoked. Pull-ups were done all with alternating grip...no butterfly for me as it made my shoulder hurt. Just tried to grind this one out.

    The good news is prior...I did a little partner-clean ladder 1-5 and 5-1 at 155lbs. Then I hit a PR for power clean w/ 225 lbs. So good and bad day.

  • 4 KB Obstacle Course For Time Workout

    Find a nice forrest with a lot of fallen trees and run/climb/jump a 4 km course as fast as you possibly can. I must say for a while there I thought I was lost and was never going to come out of it alive...

    Next time maybe I just do the run...
    http://runkeeper.com/user/mhenrixon/route/416414

  • 100 KB swings for time Workout

    I've been seriously ill with bronchitis the last 16 days and this is my first workout since then so I am über happy with my time that includes a warmup of 20 pull ups.

    Finally feels like I am back on track and I am so happy I went paleo because even after coughing for 2 weeks straight I don't feel like I lost any training.

  • Grace Workout

    For Time:

    30 Clean and Jerks (135/95)

    Post WOD:
    Tabata Sit Ups

  • Double Push Jump Run Workout

    For time:

    100 Double Unders

    10-9-8-7-6-5-4-3-2-1
    Clapping Push ups

    Box Jumps

    400 Meter Run

    Post WOD:

    5x3 Shoulder Press
    115, 135, 140x2 and (fail), 140x1, 140x2, 140x3, 140x1

    When I failed on the press, I decided to get the rest of my reps at that weight anyway just in as many attempts as it took. Strangely...I ended up getting a set of 3.