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

  • PSKC Comp Class - 4.1.13 Workout

    Class is at 4:30 Monday:

    Skill:
    Snatch
    Warm up to 85% of max then

    EMOM X 10
    1 full snatch @ 85%

    Conditioning:
    For time.

    1 min Air dyne

    -then(no rest)-

    4 rounds:
    4 thrusters (135/95)
    8 box jumps (30/24)
    12 pull ups

    -then(no rest) -
    1 min Air dyne

  • CFFB Workout

    squat 3x5
    165 190 215(needed to go lighter next time)
    Press 3x5
    105lb
    Met-con
    Pro agility sprints 4x
    5-10-15yds for a total of 60 yds

  • 20 Minute AMRAP Workout

    Run 800m
    3 Rounds of:
    2 MU
    4 HSPU

  • Crancy Workout

    Partner WOD
    20 min AMRAP
    Partner 1- run 400 meters

    Partner 2- 15 OHS @ 95#
    Max Box Jumps @ 24 inches

    Score is total Box jumps

  • 1-1-1-1-1 Clean and Jerk Workout

    1-1-1-1-1 Clean and Jerk

    log best successful 1RM clean and jerk

  • EMOM snatch and kbs Workout

    12 min EMOM
    even min- 7 snatches @ 95#
    odd min- 14 kb swings @ 55#

  • Upper body Workout Workout

    stretching 15 min

    pull-ups- 5 reps x 8 rounds scaled = Green Band + Purple Band

    Toes-to-bar 10 reps x 4 rounds = scaled knees to chest

    1000m Row x 3

    push ups max set 2x 20 reps total

  • Crossfit Games Open WOD 13.4 Workout

    Crossfit Games Open Workout 13.4

    MEN – includes Masters Men up to 54 years old

    Complete as many reps as possible in 7 minutes following the rep scheme below:
    135 pound Clean and jerk, 3 reps
    3 Toes-to-bar
    135 pound Clean and jerk, 6 reps
    6 Toes-to-bar
    135 pound Clean and jerk, 9 reps
    9 Toes-to-bar
    135 pound Clean and jerk, 12 reps
    12 Toes-to-bar
    135 pound Clean and jerk, 15 reps
    15 Toes-to-bar
    135 pound Clean and jerk, 18 reps
    18 Toes-to-bar…
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

  • Crossfit Games Open WOD 13.4 Workout

    Crossfit Games Open Workout 13.4

    MEN – includes Masters Men up to 54 years old

    Complete as many reps as possible in 7 minutes following the rep scheme below:
    135 pound Clean and jerk, 3 reps
    3 Toes-to-bar
    135 pound Clean and jerk, 6 reps
    6 Toes-to-bar
    135 pound Clean and jerk, 9 reps
    9 Toes-to-bar
    135 pound Clean and jerk, 12 reps
    12 Toes-to-bar
    135 pound Clean and jerk, 15 reps
    15 Toes-to-bar
    135 pound Clean and jerk, 18 reps
    18 Toes-to-bar…
    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

  • AMRAP P Jerks Box Jumps chest to var Workout

    3 minute amrap / 1 minute rest

    2 Push Jerks 185/125

    4 Box Jumps 30″/24″

    6 Chest to Bar Pull Ups