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

  • 2-5-15 Row, Back Sqt, DUBs Workout

    1000m row - 3:48
    Back Squats - 5x185, 5x225, 5x275, 5x305, 5x305, 5x305, 5x305, 5x305
    1Rnd - 500m Row, 50 DUBs, 5 Bk Sqts (225lbs), 400, 40, 4, 300, 30, 3, 200, 20, 2, 100, 10, 1

  • Run Snatch Jump Run Workout

    WOD:

    800M Run
    30 Power Snatch (RX 135/95)
    30 Box Jumps

    800M Run

    Modifications:
    800M rows
    45# snatch
    box step-ups

    Ugh. Rowing sucks. I felt good about the snatch form though throughout the WOD. It was challenging but not so hard that I broke form. All around good workout!

  • Grace Workout

    30 Clean & Jerk (135)

  • 06-14-2011 WOD Run, WallBall, KBS, L-PU Workout

    06-14-2011 WOD

    3 ROUNDS

    400m Run

    25 Wallball 20/14

    15 KBS 1.5/1pood

    5 L-Pull-ups

    Yellow KB & L-Pull-ups from box but let myself down to the box. Clock stopped @ 8 min during 2nd set of wallballs, and Cory picked up from there. Strung the 1st set of wallballs 2gether. :) I think my time should have been longer due to clock/me malfunction.

  • 06/11/2011 Saturday's WOD Workout

    3 Person Team 20Min AMRAP

    1 Team member runs 200m (Pacer)

    2nd Team member does 7 each of the following

    Slam Ball 20lb/30lbs
    Wall Balls 8lb/14lb/20lbs
    Burpees

    3rd Team member does 7 each of the following

    Walking lunges (each leg)
    stick jumps
    Abmat sit-ups

    1st Team member runs 200m then takes over for 2nd team member and 2nd team member takes over for 3rd team member. 3rd team member then runs 200m and the cycle repeats.(taking off where each left off)

    Renee & Jonathan were on my team & we finished 32 rotations w/a 14lb wallball.

  • Legs WOD 3 Workout

    Squat machine (add machine weight of 53kgs to weights below):
    - 80kg x 5 = 400
    - 120kg x 5 = 600
    - 160kg x 5 = 800
    - 200kg x 3 = 600
    TOTAL = 2,400

    Dead Lift:
    - 60kg x 3 = 180
    - 100kg x 3 = 300
    - 120kg x 3 = 360
    - 140kg x 3 = 420
    TOTAL = 1,260

    Thruster:
    - 40kg x 10 = 400
    - 50kg x 7 = 350
    - 60kg x 5 = 300
    - 70kg x 1 = 70
    TOTAL = 1,120

    Dumbell Step Up onto 20" Box (rest dumbells on shoulders):
    - 18kg x 10 = 360 (each leg)
    - 18kg x 10 = 360
    - 18kg x 10 = 360
    TOTAL = 1,080

                                                     GRAND TOTAL = 5,860

  • Push jerks Workout

    5x3 of push jerks
    95-115-125-135-145

  • back squat Strength

    3x3 @ 70/80/90%

  • Deadlift, pull up Workout

    10->1
    Deadlifts (100kg)

    10 pull ups b/w rnds

  • CrossFit Endurance - 14Jun11 - Coach Amelia Workout

    For time

    Run 100m backwards, then sprint 100m forwards x4
    100 Double Unders
    50 Glute Ham Sit Ups
    30 KB swings (RX for men was 2 pood, I just couldn't do it, had to go with the 1.5 pood)
    20 Box Jumps - 20"

    Advanced runners - 2 total rounds
    Beginners - 1 round

    Sadly, I could only muster 1 round. My Shins & Calves were just KILLING me. I'm taking wednesday 15Jun11 off to keep stretching, rolling, and icing. Hopefully that helps...