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

  • Fight Gone Bad Workout

    FIGHT GONE BAD
    In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

    The stations are:

    1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
    2. Sumo deadlift high-pull: 75/55 pounds (Reps)
    3. Box Jump: 20" (Reps)
    4. Push-press: 75/55 pounds (Reps)
    5. Row: calories (Calories)

    result: 250

  • 3 Box squats EMOM for 12 minutes (SUPER LOW BOX) Workout

    I did 3 box squats every minute, on the minute for 12 minutes
    I think I went too low, but I was working on keeping vertical and exploding out and off the box.
    I warmed up and then went with 185 for the first few, then used 195 lbs for the remaining 8-9 rounds.
    Good WOD. I think I just went a little too low on the box.
    I rested for a few minurtes and then did HIGH box jumps and DUs immediately after
    I was doing sets of about 5-6 to about 40".
    Not maxing out, but working on explosive legs movements.
    Good WOD.
    Friday morning after Thanksgiving.. worked out with nothing in my belly but felt good.

  • Squats & 40s Chipper Workout

    Backsquat
    20 reps unbroken w/ 65# of 1RM (215#)

    400m Run
    rest 1min
    40 KB Swings 1.4pd
    rest 45s
    40 Box jump 24'
    rest 30s
    40 OH Lunch 115#

  • DICK - CF HOBO Workout

    15' AMRAP @ 6.42
    20 push-ups / 50 squats

    Rest 10'

    FT @ 25:38
    800m run
    70 dubs
    60 lunges
    50 wall balls
    400m run w/ med ball
    50 wall balls
    60 lunges
    70 dubs
    800m run

  • Jerks/Muscle Ups Workout

    Strength: Front Squat, 6-6-6-6 Deadlift, 6-6-6-6 Workout:
    Front Squat: 115-165
    Deadlift: 185-225
    EMOM -10
    3 Jerks (80%) No Rack
    3 Muscle Ups
    115 Cleans in place of Jerks

  • The Chief Workout

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

  • Run Workout

    7 miles

  • Paleo Challenge Post Test: Workout

    1 min at each station w/ 30 sec. rest between efforts
    *Push Ups
    *Pull Ups
    *Sit Ups
    *Burpees
    *Air Squats
    *Lunge Jumps
    *Thrusters
    *Barbell Push Press
    *KB Swings
    *Box Jumps
    *Wall Ball
    *Wall to wall Sprints

  • Civil War!!! Workout

    8 min AMRAP of:
    5 Pull Up
    10 Push Up
    15 Squat

    Rest 1 Minute then-->

    8 min AMRAP of:
    5 Burpee
    10 Lunge Jump
    15 Sit Up

  • 11/30/13 Ironwood Crossfit Burpees, DB Push Press, Wall Balls Workout

    Warm Up
    800m run
    2 rounds
    5 "cobras"
    10 overhead squats w/PVC
    10 pass throughs

    Partner WOD
    Four 5 minute sets for max reps in teams of three of:
    3 Burpees
    6 Dumbbell Push Press 15lbs
    9 Wall Balls
    Rest 3 minutes between sets

    Only one team member may be working at any one time and that team member must cycle through each exercise before the next teammate may begin. Work quick to minimize your teammates rest and to add up more reps.

    Total reps 502