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

  • Grace Workout

    For Time: 30 Clean & Jerk (135/95)

    2:00 improvement from last time at same weight. Weird but I'll take it. Will go up to 105 next time.

    Word to your mother.

  • Tuesday 110906 Workout

    Buy in:
    3x3 thrusters
    115-135-140

    8 rounds for reps:
    20sec push press @ 75#
    10sec rest
    20 sec alternating jumping lunge

    235

  • Swampfoot 4 mile Workout

    "Swampfoot 4 mile"
    4 mile obstacle race

    43:21
    25th place in heat
    17th place in age group

  • CF LPR 140903 WOD Workout

    6 rounds of:
    * 1min rowing
    * 1min DUs
    * 1min hand release push-ups

  • 09.06.11 WOD Workout

    Skill: Practice Handstands

    WOD:

    5 Rounds

    5 KB Snatches R Arm 1.5Pd

    5 KB Snatches L Arm 1.5Pd

    10 Burpee Box Jump 24/20

  • 9-20-2011 Lifting WOD Workout

    Warm Up:
    3x
    10 Squats with 45 LBs bar
    10 Jumping Squats
    10 Push Ups

    Mobility:
    Pain Ball: Roll Feet and Roll Hammies

    Strength:
    Box Squats (70% 1RM)
    2-2-2-2-2
    3 sets at 165 LBs and 2 sets at 185 LBs

    Back Squats (60% of 1RM)
    3-3-3-3
    2 sets at 165 LBs and 2 sets at 185 LBs

    Deadlifts (70% of 1RM)
    3-3-3
    225 LBs

    Extras:
    Hung around for a few minutes to practice foot position on the rope climb. I tend to get a little “special” with my feet and don’t use them too well.

    After the rope, we lifted a few of the new concrete balls Alan got. I’ll have to get the correct name but man it’s wild. You lift up this freaking ball o’ concrete to your pelvic area and then fire the hips to get it up to your shoulder. Fun-ky! Did a few practice lifts with the 42 LBs and 96 LBs balls.

  • CFC 7.16.14 Workout

    Posted on July 16, 2014

    7.16.14 Wednesday
    Event Date: July 16, 2014

    Warm Up

    10 PT

    10 GM

    10 Jumping AirSquats

    10 HRPU’s

    Hip Mobility

    Strength

    Using 1RM

    “Shoulder Press”

    5x75%

    3x85%

    1x95%

    WOD

    9-7-5-3

    Push Press 115/85#

    T2B

    Rest 4mins.

    18-16-14-12

    Wall Ball Shots 20/14# 10’/9’

    Box Jump 24/20”

    Cash Out

  • Superkids 7-9 v Taito Workout

    Harjoitellaan hyppynaruhyppyä!

    Kun saa 5 - 10 onnistunutta hyppyä putkeen, saa hyppiä permannolla 10 hyppyä

  • WOD Workout

    WOD
    4 min AMRAP
    5 power snatch 135/95
    8 bar facing burpees

    Rest 2 mins

    4 min AMRAP
    5 power cleans 135/95
    8 pull-ups

    Rest 2 mins

    4 min AMRAP
    5 box jump overs 24/20
    8 wallballs 20/14

  • 31 Hero's Workout

    31 Min Partner AMRAP

    While 1 partner runs 400m with a 30/45# sandbag, the other partner does the following:

    8 Thrusters 155/95lbs

    6 rope climbs or 10 pullups/climb (60 pullups)

    11 Box Jumps 30/24 inches

    When the runner finishes run, they take over where their partner was in the AMRAP, that person then runs a 400m run and it cycles until 31 minutes is up.

    Jonathan & I were @ Ocean Island Beach & visited the Crossfit Ocean Isle to do thie WOD. I did the WOD w/Laura, a very nice local with similar skill sets. We did pull-ups, but did 30 pull-ups for that portion of the WOD & 55lb thrusters. JT did rope climbs & taped his ankle to avoid rope burn (guess ripping hair off is better than the burn?). I jumped onthe 20in different shaped box. :) Tough, long WOD!