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

  • Run Push Press Swing Workout

    3 Rounds for time

    Run 400m
    6 Push Press @60
    12 Swings @24

  • GHD Sit Up Row Workout

    3 Rounds For Time

    In team of 2 alternate between

    20 GHD Sit Ups
    Row 250

  • Double Unders, Walking Lunges, Burpees, Toes to Bar Workout

    150 double-unders
    6 rounds: 20 walking lunges, 10 burpees, 5 toes to bar
    150 double-unders

    After the WOD I managed to get my first Muscle up!!!!!

  • Karen + 100 Burpees Workout

    150 wall balls (20#)
    100 burpees

  • 24.09.2013 Workout

    WOD

    For Time:
    20 Clean & Jerk 40/20 kg
    10 Burpees over Bar
    5 Double-unders
    15 Clean & Jerk 40/20 Kg
    10 Burpees over Bar
    10 Double-unders
    10 Clean & Jerk 40/20 Kg
    10 Burpees over Bar
    15 Double-unders
    5 Clean & Jerk 40/20 Kg
    10 Burpees over Bar
    20 Double-unders

  • 5x5 DL LinProg or "Why Can I Hear My Heartbeat in My Head?" Workout

    Lying on my living room floor, enjoying looking up at my ceiling fan and hearing the beep of the smoke detectors. This wod kicked my ass. I'm attempting some semblance of linear progression on my deadlifts. So I went up by six pounds on each set of five. Except it's now occurring to me that maybe I was supposed to do the same weight on all 5 sets of 5? Must ask husband later, who looooves linear progression so much he wants to marry it and have little linear progression babies with it.

    5x5 Deadlift
    95, 106, 117, 128, 139

    I finished the 128 lb set of five and stood up. Then I became very aware of how much blood was whooshing around in my head and realized that I could hear my heartbeat. So I walked around and literally tried to shake the blood out of my head. In retrospect, I probably should have just sat back down. Do PRs count if you pass out after? It probably shouldn't. At Nathan's Hot Dog Eating Contest, you're disqualified if you throw up afterwards. Isn't that almost the same thing?

    PIC of the day: This has nothing to do with Crossfit, I just think it's funny.

  • Gymnastic strength Workout

    • For Time:
    Ring Muscle Ups 15/12 reps
    1:00 rest
    Ring Muscle Ups 12/9 reps
    1:00 rest
    Ring Muscle Ups 9/6 reps

  • 111222 Run, Push-ups, Snatches Workout

    For time:
    * Run 1000 meters
    * 100 Push-ups
    * 135 pound Snatch, 10 reps

  • CFSC 29Jul11 - DL & HRPU, Then: 500m Row Workout

    10 Rounds
    15 Deadlift 135#
    15 Hand Release Push-up
    Then:
    500m Row for time

    ====================================
    135# x 150 will creep up on you... but sadly my downfall was actually the HRPU :( I need to work on them.

    Felt good with the row though! 500m in 1:47.9, not my fastest row ever but still decent for me!

  • Diane Workout

    225# DL HSPU 21-15-9
    5:43