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

  • Burpees, Ring Dips, KB Swings Workout

    21-15-9 of

    burpees
    ring dips
    kb swings 35#

    Did not push myself hard enough on this one

  • 20112018 Strength

    Pause bench press 4-4-3

  • June Gloom Workout

    Baseline: ROM Drills. Run 400m, then Burgener warm up + skill transfer exercises (clean grip).

    Strength: Work up to 1 RM clean and jerk. (1RM = 155#)

    Work capacity: Complete 10-9-8-7…1 reps of the following…Back Squat (155#), Bench press (115#), TGU (30#)

    Stamina: Chipper, not timed: 10x clean and jerk (95#), 800m run.

    *Burgener warm up + skill transfer exercises (clean grip)
    - power shrugs x 3 (down and up, just like jumping)
    - power shrug+elbows high and outside x 3 (down and up, continue pulling elbows high and outside in order to keep the bb close to body)
    - power shrug+elbows high and outside + muscle snatch x 3 (same as above but continue to the overhead position)
    - muscle snatch + land (feet 2-3"outside hips with bent knees) x 3
    - overhead sqt x 3
    - pressing snatch balance x 3
    - heaving snatch balance x 3
    - snatch balance x 3

  • Cleans by the minute! Workout

    Cleans

    3 on the minute every minute for 18 minutes at 65-70% of max
    15@175 then 3@185

  • Annie Workout

    for Time
    -50-40-30-20-10
    -Double Unders
    -Sit-Ups

    Felt good to workout after a couple days of being dehydrated/ a fever. Love being able to do crossfit workouts outside.

  • Carver Led Suckfest Workout

    Stoplight Run
    15-14-13-12....3-2-1
    Step Ups (each leg)
    Wall Ball
    Weighted Step ups
    *after completion of the 8th rep and last rep you will hit up a stoplight run.

    REMINDER - MORNING CLASS ONLY ON FRIDAY

    Used tall box, 14lb med ball and 35lb for situps

  • Lynne Workout

    20 Turkish get ups (10 per side)
    10 each arm @ 20#

    5 rounds

    Bench press - Max Reps: 13, 11, 13, 13, 15
    Pull ups, ring rows, towel, kip, etc. -

    Kip - 8
    Ring Row - 6
    Dead Hang 1
    Towel - 4

  • 4 tabatas Workout

    4 tabatas, rest 1 min between, count reps:
    1) box jumps
    2) lunges with dB
    3) pull-ups (straight with rubberband or kipping pull-ups)
    4) push-ups

  • PURE WOD 06.01.12 Workout

    SWOD
    3RM - Power Snatch (135#)

    WOD
    8 Minute AMRAP
    -5 Pullups
    -5 Ring Dips
    -60 Single Unders
    (6 Rounds + 6 Reps)

    Post WOD
    1RM Back Squat (PR 305#)

  • Gymnastics + WW Karsinta laji 3 Workout

    130 min
    1.Gymnasics
    A. MU practice for 20 min
    - RS 4 x 8
    - TWB 4 x 3
    - HTR 3 x 1
    - MU 3 x 1

    2.Warm up & prep for WW qualification event 3

    3.WW qualification event 3
    A. 18 min AMRAP:
    40 cal row
    40 wall ball
    30 DB snatch 15 kg
    20 m OH walking lunges w/DB
    10 MU
    100 DU
    Result: 131 reps (3 DU)

    4.Gymnastics
    A. MU practice for 20 min
    - MU 6 x 1
    - Total of 19 MU

    5.Strength
    A. 2 rounds:
    - 10 single arm DB press - 20 15 lbs
    - 8 single arm row w/KB 20 kg
    - 10 devil's wheel