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

  • Thruster Workout

    There is no description for this WOD as it is stat.

  • The Chief Workout

    Max rounds in 3 minutes of:

    3 Power Cleans (Rx 135)
    6 Push Ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 rounds

    This was the first day I have done Crossfit Endurance and followed it with a workout in the afternoon. My legs were worn after CF Endurance and think that played a role in my later rounds. I actually felt sick at one point., or just completely worn out.

    6.1, 5.1, 4, 3, 3

  • 04-19-11 WOD Box Jumps, OHS, Dips Workout

    5 rounds

    30 Box Jumps 20in

    20 Overhead Squats 95/65

    10 Dips

  • Fight Gone Bad Workout

    Three rounds for total reps at each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

    Wall-ball 20 lb / 14 lb, 10 ft target. (Reps)
    Sumo deadlift high-pull: 75 lb / 45 lb (Reps)
    Box Jump 20" / 14" box (Reps)
    Push-press 75 lb / 45 lb (Reps)
    Row (Reps)

    Rest one minute before repeating.

    The clock does not reset or stop between exercises.

  • 20 Push Press, 40 KB Swings, 60 Sit Ups Workout

    3 rounds
    20 Push Press (115#, 65#) - 55#,45#
    40 KB Swings (53#, 35#) - 30#
    60 Sit ups

    Used 105# for the push press and the 53# kettle bell

    This was very tough for me - I had to break the exercises into smaller reps and rested too much in between.

    Need to grab my time off the board but I think it was 25ish

  • 5 RM deadlift Workout

    5 RM deadlift

  • Annie Workout

    Shoulder Press 45-50-55-60 failed at 65; Yay!!! My 1rep max was 60 in Dec. & have been stuck at 50 since, So happy I did 60 x3

    Push Jerk 65-70-75-80; Did 85 x4 then dropped it!!

    Thank you DAWN & 7 a.m.ers (Faith, Leah, & Robert) for pushing me!

    Then,

    “Annie”

    50-40-30-20-10

    Double Unders @singles :( 150 120 90 60 30

    Abmat Sit Ups

  • 6 rm OH Squat 6 RM Strength

    6 rm OH Squat 6 RM

  • Heavy Power Cleans and Ring Dips Workout

    3 Rounds for time:

    9 Power Cleans 92,5kg
    21 Ring Dips

  • Discomfort Zone Workout

    -4 suicides (10-20-30-40 yards), rest the amount of time it took to complete each run
    -4 x 50 yards, rest 25 seconds
    -6 x 100 yards, rest 50 seconds

    Suicides: 43.32/45.78/46.72/47.07
    50y: 8.60/8.93/9.04/9.18
    100y: 16.56/16.73/15.39/15.85/15.38/14.82

    This was rough to do solo, and I don't feel like I gave a very good effort. I think it certainly pushes me better to be out there with the group.