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

  • 12.11.2012 Workout

    5 RFT
    8 Hang squat clean
    8 PP
    (70)

  • 5 sets of 3 rep weighted pullups Workout

    M/ 38/ 134 lbs/ 5'-6"
    As Rx:
    quick warm up
    3 strict pullups + 3 chest to bar pullups
    Concentrated on using full ROM and dead hang pullups for all of these:
    3 x 25 lbs weighted pullups
    3 x 35 lbs
    3 x 45 lbs
    3 x 55 lbs
    3 x 65 lbs
    3 x 70 lbs (I used a split grip)
    3 x 70 lbs + 3 x 45 lbs (I used a split grip)

    Post WOD: I did sets of walking lunges with bar in front rack position. I would do 10 steps alternating. 55 lb bar, 75 lbs, 85 lbs, 95 lbs, 105 lbs, 115 lbs
    a bit of stretching and a little FS and hang squat clean to thruster sequece.

  • 11/26 Foundations Workout

    5 Push Ups
    10 Front Squats
    15 Push Press
    27 Ring Dips
    5 Push Ups
    10 Front Squats
    15 Push Press
    37 Pull Ups
    5 Push Ups
    10 Front Squats
    15 Push Press
    44 Sit Ups
    5 Push Ups
    10 Front Squats
    15 Push Press

  • Black Friday Workout

    Buy In: 400 meter run (store doors open)

    4 Rounds (only 4 weeks until Christmas) of:

    26 Wall Balls (20/14) - reach for the last Wii on the top shelf at Walmart
    200 meter OH carry (25/10) - keep the last Wii out of the hands of other shoppers
    11 SDLHP (95/65) - lift your packages out of the trunk of your car
    26 Russian Twists - work off the Thanksgiving food & drink

    Buy Out: 400 meter run (forgot something on your shopping list)

  • Run/Heavy Thruster Couplet Workout

    Skill
    3x5 Weighted Ring Pullups (60s rest)
    5 mins of Double Under & Handstand Walk Practice
    Some muscle ups

    WOD
    Five rounds for time of:
    Run 400 meters
    7 Thrusters (50kg)
    The thrusters were supposed to be done with 60kg but that would be way too heavy!
    By the way, this is a PR by almost 12 minutes since the last time I did it back in August.

  • Partner WOD - lunges vs other stuff Workout

    In Teams of Two:
    15 Minute AMRAP:
    Partner A:
    * 10 Wall Balls (20/14)
    * 15 Hand Release Pushups
    * 20 Abmat Situps
    Partner B (time keeper):
    * 60m Walking Lunges

    For the workout, you’re working in teams of two. Partner B (the one doing the walking lunges 60m at a time) serves as “the time keeper”, while Partner A completes as many rounds of the triplet as possible. Upon finishing the walking lunges, partners switch places, with Partner B picking up the triplet where Partner A left off.

    We lost track of rounds. Lunges burned.

  • WOD Workout

    4 rounds of:

    Farmer carry down and back twice (45 lbs plate)
    10 overhead lunges each leg (45 lbs)
    20 squats (45 lbs)

  • Jackie Workout

    1000 meter row
    50 thruster (35lb)
    30 pull ups

  • Walk with Penny Workout

    Neighborhood walk with Penny

  • Firefighter Challenge Crossfit Style Workout

    21-15-9 Reps for Time:

    -Hose Load Cleans
    -Hose Load Step-Ups (20 inch tailboard of firetruck)
    -35# Dumbbell Swing
    -Pull Ups

    Full PPE with pack on air.

    Completed at 16:30 with 940 psi remaining

    Took longer to complete the workout this time but conserved my air longer than last time.