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

  • 4km Run Workout

    Well well it should be 5km run really but the distance around the lake here is exactly 4km so I added some extra fun and brought the dogs! :)

    Keep in mind that it's not really the run for time that is of importance but to have loads of fun with your dogs.

    Today wasn't a load of fun however, one of the dogs decided to stay behind. Had to run back and get the bitch a couple of times. Grrrr

  • Mainsite Workout Workout

    21-15-9 reps of:
    95 pound Sumo deadlift high-pull
    95 pound Overhead squat

    Still sucking at OH squat. Took my time to try and get these right.

  • February 25, 2011 Workout

    WOD: 5 rounds working up to max weight
    (without removing hands from bar)
    3 Dead Lifts
    3 Cleans
    3 Presses or Jerks

    Optional workout for time:
    Air Squats and Sit ups
    50-40-30-20-10

  • February 24, 2011 Workout

    WOD: for time

    20 Back Squats (Rx 225)
    30 Toes to Bar (Rx) or 60 straight leg sit ups(modified)
    40 Box Jumps
    50 Kettle Bell Swings (Rx 53)

  • 5K Imported Workout

    Run 5K

    Woohoo! PR! I haven't run since beginning to mid January, so this felt really good and I'm very pleased w/ my time! The wind was brutal this a.m., but I'm glad I didn't run in the afternoon when it will be worse! I'd like to thank my iPod shuffle for getting me through, and I also probably had some help from the clean eating. ;)

  • 5k Imported Workout

    5k- run it

    Post: 10x2 Bench Press

    Sets of bench were done at 185, 195, and 205, depending on how the previously completed set felt

  • February 17, 2011 Workout

    WOD:
    5k run

    Post WOD
    Bench Press (10 sets of 2 reps; increase weight each set)

  • 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: 14:23

  • February 16, 2011 Workout

    Shoulder Press (5 sets of 3 reps)

    WOD:
    3 rounds for time

    15 Squat cleans (Rx 95/65)
    15 Pull Ups

  • Ground to Overhead & Shuttle Runs Workout

    Crossfit Warm up: 2 rounds
    10 pull ups, 10 push ups, 10 sit ups, 10 air squats, 10 ring dips

    WOD
    3 rounds for time:
    10 ground to overhead lifts (Rx 95 lbs )
    200 meter shuttle run