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

  • Row & Burp Workout

    Bench Press 5-5-3-3-1-1-1 (135, 185, 195, 205, 225, 235)
    Weighted Pull Ups 4-4-4 (35, 50, 50)

    Bench Press 1x15 (135)

    WOD:
    1000 Meter Row

    30 Burpee

    Post WOD:
    Tabata Sit Up (8 rounds)

  • Lunge,Clean, Run Workout

    Warm Up: 2X
    10 Pull Up
    10 Push Up
    10 Squats
    10 Ring Dips
    10 Leg Swings
    Sampson 20 sec. Each Leg

    WOD: 4 Rounds For Time

    20 Lunges (10 each Leg)
    10 Power Clean (155/95)
    200 Meter Run

    Post WOD:

    3X10 Weighted Sit Up (25)

  • Morrison - 110704 Workout

    50-40-30-20 and 10 rep rounds of:
    Wall ball shots, 20 pound ball
    Box jump, 24 inch box
    Kettlebell swings, 1.5 pood

  • Blow me Workout

    AMRAP 20min
    20 KB swings 1.5pd
    15 box jumps 24in
    "40m" bear crawl
    "40m" one legged gallup

    Avoid the ants...

  • Row and Burp Workout

    Buy in: 5-5-3-3-1-1-1 Bench Press...55-65-75-85-95-105-110 (PR)
    3 sets of max reps weighted or strict pull ups...5 strict by 1's, 1 rnd 5 kipped, 1 rnd max hold

    WOD:
    For time
    1000m row
    30 burpees

    Cash Out: Tabata Sit Ups - 13

  • Lunge,Clean, Run Workout

    Warm Up: 2X
    10 Pull Up
    10 Push Up
    10 Squats
    10 Ring Dips
    10 Leg Swings
    Sampson 20 sec. Each Leg

    WOD: 4 Rounds For Time

    20 Lunges (10 each Leg)
    10 Power Clean (155/95)
    200 Meter Run

    The cleans were the easiest part for me... but the lunges slowed me way down. Definitely need to get better with my lunges.
    Post WOD:

    3X10 Weighted Sit Up (25)

  • CrossFit Endurance - Helen meets Annie - Coach Amelia Workout

    CrossFit Endurance - Helen meets Annie - Coach AmeliaPosted by jennyb

    400m run
    21 Kettlebell Swings @ 1pood
    50 ABMAT
    12 pull-ups
    50 Double Unders
    400m run
    21 KBS @ 1pood
    40 ABMAT
    12 pull-ups
    40 DUs
    400m run
    21 KBS @ 1pood
    30 ABMAT
    12 pull-ups
    30 DUs
    400m run
    21 KBS @ 1pood
    20 ABMAT
    12 pull-ups
    20 DUs
    400m run
    21 KBS @ 1pood
    10 ABMAT
    12 pull-ups
    10 DUs

    Super hard!

  • Fran Workout

    21-15-9

    Thrusters
    Pull ups

    Should have been able to do my thrusters unbroken. Did almost all of the pull ups unbroken. My hands freakin' hurt!

  • 07-06-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    2 Rounds of Gym Length:
    Inch Worm
    Bear Crawl
    Ulti­mate Stretch
    Crab Crawl

    Skill: Hand­stand Holds
    120sec., 90sec., 60sec., 30sec.
    2min rest Between Rounds

    Work: Dead­lift
    5,5,5,5,5,5,5

  • CrossFit Endurance - Helen meets Annie - Coach Amelia Workout

    CrossFit Endurance - Helen meets Annie - Coach Amelia

    400m run
    21 Kettlebell Swings @ 18kg
    50 ABMAT
    12 pull-ups
    50 Double Unders
    400m run
    21 KBS @ 18kg
    40 ABMAT
    12 pull-ups
    40 DUs
    400m run
    21 KBS @ 18kg
    30 ABMAT
    12 pull-ups
    30 DUs
    400m run
    21 KBS @ 18kg
    20 ABMAT
    12 pull-ups
    20 DUs
    400m run
    21 KBS @ 18kg
    10 ABMAT
    12 pull-ups
    10 DUs

    60 total pull-ups in this workout. Tore the sh*t out of my hand on rep 60. Not happy about that! Otherwise, loved the workout.