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

  • Weightlifting Workout

    Back squat 5-5-5 reps
    225-225-225 pounds

    deadlift, 5 reps
    245 pounds

    pull-ups, assisted
    8-8-6 reps (70-60-50 assist)

    bar dips
    8-5, no assist

    lat pulldowns, 130 pounds
    8-8-8

  • Bench press Workout

    Strict HSPU practice 3x1 (5 rep mastery template) - 2 last set

    A. Bench Press 5rm; 2 set ME 80% 5rm
    -185x5,205x5,210x5 (not perfect form)
    -15 reps at 160#
    -14 reps at 160#

    Step Ups - 10,10,10 per leg
    -95# left leg, 75# right leg. feeling more stable

    B. 6 sets
    10 russian KBS 90#
    prowler pull sprint 135# (rotate backward and forward pull)
    rest 3 minutes
    -rd1(backward)-39s (only 8 reps on kbs this rd)
    -rd2(forward)-37s
    -rd3(backward)-47s
    -rd4(forward)-38s
    -rd5(backward)-47s
    -rd6(forward)-40s
    - felt really good on this. was fully recovered around 2:15. need to work heavier and longer.

    D1. Lying Tricep Extension 4x8 (start 85#)
    -85,85,90,90
    rest 1 minute
    D2 back extension 4x15
    rest 1 minute

  • Open WOD 14.5 - 21 Thurusters, 21 bar facing burpees, 18,18,15,15,12,12,9,9,6,6,3,3 - for time Workout

    As Rx: 14:59
    This was my first WOD done in my garage at GF and it was great. The best part was doing it with Kendall as my timer and my encourager. She gave me the best "1 more dad" when I started to struggle on 8th rep of my 9 rep set. That was the best part for sure.
    21 Thrusters (13,8)
    21 bar facing burpees
    18 Thrusters (11,7)
    18 bar facing burpees
    15 Thrusters (9,6)
    15 bar facing burpees
    12 Thrusters (9,3)
    12 bar facing burpees
    9 Thrusters (unboken)
    9 bar facing burpees
    6 Thrusters (unbroken)
    6 bar facing burpees
    3 Thrusters (unbroken)
    3 bar facing burpees
    Good workout and it went about exactly as I had thought it would. I felt it in middle about the 12 round, but kept at it. I should have gone unbroken on 12 and tried to push a bit harder on the bar facing burpees, but to be honest those were really taxing me and gassing me more than I had anticipated.
    I LOVED doing my workout in the garage with MY music and not caring about dropping weights, not caring about noise, sweating on the floor, my chauk getting a bit on the floor... AWESOME... no appologies and no waiting for anybody to get out of my way.. priceless.

  • Nancy Workout

    "A. Box Squats triples
    -225,225,235,235,235,235

    B. deadlift 3rm
    -275,315,355 (had one 35# instead a 45# by accident)

    C. 5 rds
    Run 400m
    15 OHS 95#
    -stayed at/above parrallel on OHS because of knee
    14:36. not sure of run length but twice around 1/2 block. all OHS UB
    rd1: 2:35
    rd2: 2:52
    rd3: 3:01
    rd4: 3:07
    rd5: 3:00"

  • couplet of 10 KB Swings (with dumbells) & 10 DB Bench Press Workout

    I was a bit sore and tired and tight so I did have to stretch for a while this morning.
    I started doing 10 KB swings (using dumbells) and then going into 10 dumbell bench press. Nice couplet.
    weights I used: 35, 45, 55, 60, 65 (last set of 10 of both moves), 70 (I did 10 KB swings & 7 or 8 BP), 75 (I did 8 swings and only 4 BP)
    I wasn't really looking at the clock, just doing quality movements with FULL ROM and getting full ROM for the BP. I was focusing on getting my feet set for the bench and on the KB swings I was tryign to make the hips and legs drive up the weight and keep it nice and close to my body.
    Not too bad but my neck felt off like I tweeked itt. Sometimes I feel this when i do a lot of HSPUs but I had not done anything like that recently?

  • Hang Snatch Workout

    A. EMOM 12 min: 10 TTB & 3 MU
    UB on MU till rd 5, then 2 & 1 fail. last set 3 singles. TTB UB through 4, then 6/4, then 5/3/2

    B. 8 sets: 2 Hang Snatch.
    -last several sets were 70 kg (154) , 72.5 (159.5), 75 (165), & 169# (failed

    C. 85%
    Airdyen 50 cal
    3rds 5 CTB pull -ups, 10 burpees, 15 air squats
    Airdyen 50 cal
    3rds 5 CTB pull -ups, 10 burpees, 15 air squats
    Airdyen 50 cal
    3rds 5 CTB pull -ups, 10 burpees, 15 air squats
    Airdyen 50 cal
    -23:29
    airdyne 2:20-3:00 per rd. 3rd sets rangin 3:30-5:15
    right knee still funky below parallel so stop just at or above 90

    D. Axle Bar overhead Carry 3xME
    outside down and back.

  • 033114 Workout

    Met-Con
    “Annie”
    50-40-30-20-10
    Double Unders - Singles x 3
    Sit-Ups
    9:41

    Strength/Conditioning
    Prowler Sprints- 4x60m (160/110) + 10 DB Thrusters (50/35) @ 25

  • MGW AMRAP 15, row, burpee, pull-up, jumping lunge, kb swing Workout

    En CrossFit Nordlicht
    Warm-up:
    3 rounds:
    row 500m
    10 burpees
    WOD
    AMRAP 15 (era AMRAP 20 pero como el resto estaban fundidos lo corto en 15)
    5 pull-up
    10 jumping lunge
    15 kb swing 24kg
    (hice 10 rondas + 4 pull-ups, pensaba que era a 20 min y estaba reservando un poco, 304reps)

  • SPRINTS Workout

    Buy In: Bench Press 5-5-3-3-1-1-1-1 (At least 3 sets @ or above 90% of 1RM)

    Missed my 1RM at 225 :|

    Ten rounds, each for time of:
    100 meter Sprint
    Rest 90 seconds

    Cash Out: Close-grip dumbbell floor presses with mini band around your back 8-8-8

  • Baseline Workout

    Baseline Workout Benchmark:
    - 500M Row
    - 40 Air Squats
    - 30 Sit Ups
    - 20 Push Ups
    - 10 Pull Ups [few strict, mostly at beginning]

    Post:
    - Re-did Crossfit Test #1: 140 pound bench press (PR) * 24 pull-ups
    - 5 strict press at 75 pounds
    - 5 chained muscle-ups
    - 5 strict press at 75 pounds

    Comments:
    Squats were surprisingly tough after the row. Kept a 2:05-2:08 pace the whole row - good pace for me, and starting getting tough at the end. Struggled with the last few strict press