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

  • Lotsa Squats Workout

    Pre WOD:
    3x3 Front Squats. Hold bottom of each squat for 3 seconds (155, 185,185)

    For Time
    15 squat cleans (135#)
    30 pullups
    15 squat cleans

    Post WOD
    4x100m runs

  • WOD: 8/13 Workout

    Strength: Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.
    1 – 1 – 1 – 1 – 1 – 1 – 1

    • then -

    4 rounds of…
    2:30 Minute AMRAP:
    50 Double Unders
    10 Push Jerks (115/75)
    Then, rest 30 seconds…
    1 Max Effort attempt C2B Pullups in 1 minute

    *You will receive 2 scores: Post total rounds for all DU/PJ AMRAPs, and total reps for all 4 sets of ME C2B pullups.

    115 PC and PJ

    4 rds @ 65 and 11 PUs

  • Lincoln Workout

    7 round partner wod for time:

    21-18-15-12-9-6-3 (each set is a round)
    Dead lifts (185#) - each partner
    KB Swings (53#) - each partner
    Med Ball sit ups (20#) - between both partners
    200m Med Ball run (20#) - one partner carries each 100m

    Kicked. My. Ass! Deads were killer.

  • Bear Crawl & Air Squats Workout

    @ CrossFit Durham free community workout

    Warm up:
    20 m walking lunges
    20 m broad jumps
    10 m broad jumps w/ burpees
    400 m jog
    20 m bear crawls

    WOD:
    10 min AMRAP
    1 round = 10 m bear crawl & 10 air squats

    6 rounds + 2 air squats

  • Team WOD - 4 person Workout

    Team: Chris, Issa, Troy, me

    In teams of 4 complete:

    400m prowler push - 200 m prowler push with Chris 180 lbs on prowler
    800m run - 200 m
    2km row - 500 m
    100 Box Jumps - 25 on 20" box
    100 OH Squats (45/35lbs) - 40 OHS @ 35

  • Row+T2B Workout

    4 rds

    400m row
    10 T2B

    Use rower timer = select workout + new workout + intervals:time

  • Fight Gone Bad Workout

    Three rounds of:
    1 min 14# Wallball (Max reps)
    1 min 53# SDHP (Max reps)
    1 min 16" Box Jump (Max reps)
    1 min 53# Push-press (Max reps)
    1 min Row (Max calories)

    In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    WB: 25-25-20
    SDHP: 20-20-18
    Box Jumps: 32-32-35
    PP: 15-14-17
    Row: 12-11-11

  • Jackie Workout

    10-10-10-10 Deadlifts unbroken

    For Time:
    1000m row
    50 Thrusters (45# bar)
    30 Pull-ups

    10:17

  • Conditioning Workout

    1 round for time of:

    8 Hang Snatch (full squat) 155/105#
    23 C2B Pullups
    32 Single Arm BB OH Walking Lunges 70#

    *There is a 15 minute time cap.
    hands hurt couldn't do more than 1 round

  • Wallball/Run/KBS Workout

    3rds
    1min Wallball 20# (27, 24)
    1min rest
    1min 200 run
    1min rest
    1min KBS 2pood (26, 20)