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

  • CF Open WOD 13.2 Workout

    Did the CrossFit Open WOD 13.2. Warmed up with a 500m row: 400m slow, 100m sprint. Then some PVC passthroughs and jerk practice.

    10 min AMRAP
    5 shoulder-to-overhead @ 115#
    10 deadlifts @ 115#
    15 box jumps @ 24"
    Finished 2 rounds + 1 = 61 reps

    Not much, but actually did better than I thought I would. 115# is my current 1RM for split jerks, tested on Jan. 16. So I wasn't confident I'd get through even one round. I push-jerked the first 4 attempts, missed the 5th. After more missed attempts, I thought my score would be 4, and I'd have the rest of the 10 minutes for jerk practice. Split jerked the 5th rep after a while and moved on. Deadlifts were easy. Did step-ups because 21" is my max box jump height and didn't want to attempt jumps. Round 2 was also tough, struggled again on the cleans and jerks. Didn't think I'd make it through. Had a cheering section next to me, which was very helpful. Somehow managed to finish the second round, then after a few more attempts eked out 1 more split jerk and it was done. This was pretty brutal, but at least I managed to lift my 1RM 11 times.

  • DB Complex Workout

    Deadlift
    Row
    Clean
    Thruster

    30# DBs

  • DB Complex Workout

    Deadlift
    Row
    Clean
    Thruster

    30# DBs

  • 3-14-13 Squat Cleans & Open WOD 13.2 Workout

    Strength:

    Squat Cleans - 2x135, 2x185, 2x205, 2x225, 2x230, 2x205, 2x205, 2x185, 2x185

    Metcon:

    Practice Open WOD 13.2: 10 Min AMRAP - 5 Push Press (115lbs), 10 DLs (115lbs), 15 Box Jumps (24")

    Result - 6 Rnds - practice not as intense as the actual workout will be when done for a mark

  • 3-15-13 Open WOD 13.2 Workout

    Metcon:

    Practice Open WOD 13.2: 10 Min AMRAP - 5 Push Press (115lbs), 10 DLs (115lbs), 15 Box Jumps (24")

    Result - 6 Rnds - practice not as intense as the actual workout will be when done for a mark

  • Swings + sprints Workout

    10 rounds

    10KB swings (overhead) @ 24
    100m sprint
    45 sec rest

  • 10 Muscle ups Workout

    10 muscle ups or modify 3 ring dips + 3 pull ups =1 MU

    Modified

  • Mobility WOD Workout

    Toe to neck mobility

  • Circuit Workout

    9 rounds of 30 second intervals all out
    Rope swings
    Lunges
    Kettle bell swings
    Inverted push-ups
    Dips/curls

  • Mushroom Larry Workout

    5 rounds for time
    40 air squats
    5 Wall climbs
    7 Muscle-ups bailing forward
    10 pistols (each leg)
    15 burpee box jumps