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

  • JD Fundraiser Charity Event Workout

    WOD 1

    800m run
    20 Thrusters @ 55lb
    10 Burpee over bar
    2 rounds

    Time: 14:44

    WOD 2

    8 minute AMRAP
    8 Power snatches @ 55lb
    8 Box Jumps @ 20" box

    Score: 6 rounds plus 8 Snatches

    WOD 3

    2RM Deadlift
    New PR: 220 lb

  • 07.19.11 WOD HSC, PU & Run Workout

    WOD:

    3 Rounds

    30 Hang Squat Clean 95/65

    30 Pull-up

    600m Run

    time? i don't even know.... 35 something? i had to do front squats and strict band pullups the last round cuz i hurt too bad, so cory just put "survived" by my name instead of my time. it was very fitting for today!!

  • Yoga and HSPU Workout

    20+ minutes

  • Ran 2 miles Workout

    And walked 2 miles that day

  • HSPU/Push-ups, and Tabata Something Workout

    Men's WOD

     1 RD for Time
      50 <a href='/journal/movements/74'>HSPU</a>
      300 <a href='/journal/movements/2407'>Push</a>-ups     Ryan--23:11/Aaron 24:28/Josh 28:46

      THEN 3 Min Rest

 Tabata Squats--3 Min Rest--Tabata <a href='/journal/movements/52'>Box Jump</a>s 24'
 Perform 8 RDS of 20 sec work/10 sec rest

    Ladies WOD

     1 RD for Time
      50 Plate <a href='/journal/movements/30'>Thruster</a>s (15#)
      100 <a href='/journal/movements/2407'>Push</a>-ups

      THEN 3 Min Rest

 Tabata Squats--3 Min Rest--Tabata Sit-ups

  • Body Weight FGB Workout

    3 rounds
    1 minute each, minute rest in between each round
    Push ups
    Squats
    Sit ups
    Box jump 12"
    Row

  • G HSPU, pistol, ring row Workout

    WOD
    10-9-8-7-6-5-4-3-2-1
    HSPU,
    Pistol
    Ring row (con barra)
    19:50

  • CrossFit Total Workout

    Max Back Squat
    Max Press
    Max Dead Lift

    Max 3 Reps each, 3 failures allowed total.

    Very happy with this, 65lbs improvement since March! Closing in on that 800!

  • Team series 17.5 Workout

    3 BBJO synced
    3 DL 80kg synced
    Each round at 3

  • Running and Heavy Lifts Workout

    *This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.

    12 minutes to:

    Run 800m – for time.

    With the remainder of the 12 minutes:
    Establish a 3RM Power Clean.
    165

    12 minutes to:

    Run 800m – for time.

    With the remainder of the 12 minutes:
    3 attempts, for total reps, of UB Ring Dips.
    10 reps

    Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

    12 minutes to:

    Run 800m – for time.

    With the remainder of the 12 minutes:
    Establish a 1RM Push Press.
    155