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

  • WOD Workout

    30 - 20 - 10 - 5 Reps of:

    Box jump
    Clean (75 lbs)
    Front squat (75 lbs)

  • 75 HSPU Workout

    75 Hand stand push ups for time.

  • Open WOD 13.3 Workout

    150 wall ball @ 14#
    90 DU
    30 muscle ups

  • gym wod Workout

    35-30-25-30-35
    Bike
    KB swings 35#

    then some KB Farmer's carry and grip work

  • Front Squats Workout

    Strength:
    Front Squats
    5x5 on 2 mins
    135-145-150-150-150

    Conditioning:
    3x20 Over the Box Jumps 90s Rest

    Giant Set:
    20 AB Situps
    10 Hip Extensions (10#)

  • Deadlifting for new PR Workout

    Deadlifting

    7-5-5-3-3-1-1-1-1, base off of 1RM (#215)

    7 reps at 75% of 1RM #160
    5 reps at 80% #175
    5 reps at 85% #185
    3 reps at 90% #195
    3 reps at 95% #205
    1 rep at 210, 215, 220, 225

    Got my new PR!!!

  • Open gym w/ lots'o'bar fun Workout

    Snatch Complex for 9min w/ 115#

    12min EMOM
    Evens: 5 bench press 135# plus chains
    Odds: 5 Power cleans 185#

    9-7-5
    Power Snatch 135#
    200m run

    6:00

  • CrossFit Open WOD 13.4 Workout

    7 Minute AMRAP of:
    3 C&J with 135 lbs
    3 Toes to Bar
    6 C&J
    6 T2B
    9 C&J
    9 T2B
    keep on going until 7 mins. are up.
    I did this one before work at Tribeca EA Club because it has a good bar for T2B. I ws a bit sore and a little tired but no big deal.
    I completed the 12th rep of T2B giving me a score of: 60
    In the set right before, I wzs planning on starting the WOD, but pinched my neck on the 1st rep... took a few minutes and then restarted. I felt it a bit but figured it would probably feel worse tomorrow so I better get it out of the way if I was able to so I did.
    I think if I had bumper plates it would have been faster since I would have been able to just drop it and go and that would have saved some energy. I was hoping for 70 reps but not to be... toes to bar were not bad at all...
    GRIP was KILLED after this WOD... I liked the format and the short time makes you have to push with very little rest... for me this is a C&J WOD.. with a bit of a taxed grip part. I'll do this again some time down the road... fun.. short and hard.

  • 13.4 Workout

    65 reps

    Climbing ladder by 3's of:

    C&J - 135/95
    T2B

  • 7/23/13 Workout

    1 min box jumps - 24 in
    30 sec rest

    10 rounds