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

  • Cleans and Unders Workout

    Warm Up:
    3x
    2 Stone to Shoulder w/ 96 lb. stone
    3 Kang Squats w/ 45 lb. bar
    10 Push Ups

    Mobility:
    Hip flexor on wall
    Pain ball on IT band
    Calves on wall

    MetCon:
    5x
    5 Bodyweight Cleans (power or squat)
    50 Double Unders

  • 2012 Holiday Throwdown WOD #1 Workout

    8 Minute AMRAP:
    8 Pullups
    8 Front Squats (95/65)
    *Do 1 burpee between each movement.

    no burpees

  • Test: 2012 HTD WOD 3 & 2 Workout

    Test: 2012 HTD WOD 3
    3 minutes to establish a 1RM Clean & Jerk
    Notes: you have 15 minutes to warm up, but only the successful attempts in the 3 minute period will count.

    • then -

    2012 HTD WOD 2
    2400m run for time.

  • CrossFit Endurance - Saturday Sprint Workout

    10 round 200m sprint
    1 min rest Between the set

  • Tommy Mac Workout

    "Tommy Mac"

    12 Burpees
    12 Thruster (all with 115/75) used 65
    12 Bp
    12 Power Snatch
    12 Bp
    12 Push Jerks
    12 bp
    12 Hang Squat Clean
    12 Bp
    12 OHS
    12 bp
    12 Thruster
    12 Bp
    12 Power Snatch
    12 bp
    12 Push Jerk
    12 bp
    12 Hang Squat Clean
    12 bp
    12 OHS

    Sergeant Thomas R. MacPherson

    Killed in action on October 12, 2012

    Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

  • "Amanda" Wod Workout

    9-7-5
    Muscle Ups
    Squad Snatches (#135)

    My results:

    9-7-5
    Kippie Pullups(with purple band)
    Box Dips
    [note: 3 Kippie Pullups + 3 Box Dips = 1 official rep for WOD]

    Squat Snatches
    1 round = 35# bar
    2 rounds = 55#

  • Tuesday's WOD Workout

    *Weighted chest-to-bar pull-up *
    5-5-3-3-1-1-1

  • Lurong 5 Workout

    AMRAP 25 minutes:

    25 Calorie Row
    100 Double Unders
    80 Kettle Bell Swings(1.5/1)
    100 Air Squats
    60 Push Ups
    100 Double Unders
    40 AbMat Situps
    100 Walking Lunges
    20 Burpees

  • 60 seconds Workout

    A.

    3 sets of the following:

    Strict Pull-Ups, 6-8 reps @ 30X0

    Rest 30 sec.

    Side Plank, 60 sec. each side

    Rest 60 sec.

    B.

    60 sec. push presses (65lbs)

    60 sec. rest

    60 sec. sit-ups

    60 sec. rest

    60 sec. goblet squats (25lbs)

    60 sec. rest

    3 rounds

  • July 19, 2012 Workout

    "Amanda"

    9-7-5
    Muscle Ups - subbed Chest to Bar pullups and pushups, equal number of pullups and pushups.
    Squat Snatch - PVC