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

  • Power Clean and Ring Rows Workout

    Power Clean @ 135lbs
    Ring Rows
    15-12-9-6-3

    WOD called for ring dips but my shoulder still isn't up to it. WOD also called for 95lbs power clean but I bumped it to 135.

  • Snatch Work Workout

    EMOTM for 15min
    1 Snatch (85# max)
    2 OH squats (12 # bar)

    Post WOD:
    Muscle-up practice, ring dip and pull-up work.
    6 100m sprints - did not do

  • Untitled Workout

    Strength

     Find 1 RM <a href='/journal/movements/18'>Push Press</a> in 7 min
        Aaron 185 (NOT A PR)          Amy 85 (PR)
        Ryan 175 (NOT A PR)            Liz 45 (PR)
        Josh 95 (PR)

    Met Con

     5 Rds For Time
 5 <a href='/journal/movements/74'>HSPU</a>
 30 Lunge (15 ea)
 30 Double Unders/60 Jumping <a href='/journal/movements/1635'>Jack</a>s
 20 Ab Mat <a href='/journal/movements/538'>Sit ups</a>

      Ryan 7:27     Aaron 7:28     Josh 11:14     Amy 13:24     Liz 13:25

    Skill-- Muscle up Progression

     20 Min AMRAP &quot;What Color is Your Puke,&quot; via CrossFit Ignite
 5 <a href='/journal/movements/54'>Hang Power Clean</a> (135#)
 7 <a href='/journal/movements/1689'>Burpees</a>
 9 Ring <a href='/journal/movements/310'>Dips</a>

    I performed WOD #2 with about 60 min rest prior to completing WOD #1. I'm starting to feel a lot more confident in my double unders and also with my HSPU. However, my muscle ups can use all the help they can get. Props to Crossfit Estero for their posted video on muscle up progression.

  • Untitled Workout

    Strength

     Find 1 RM <a href='/journal/movements/18'>Push Press</a> in 7 min
        Aaron 185 (NOT A PR)          Amy 85 (PR)
        Ryan 175 (NOT A PR)            Liz 45 (PR)
        Josh 95 (PR)

    Met Con

     5 Rds For Time
 5 <a href='/journal/movements/74'>HSPU</a>
 30 Lunge (15 ea)
 30 Double Unders/60 Jumping <a href='/journal/movements/1635'>Jack</a>s
 20 Ab Mat <a href='/journal/movements/538'>Sit ups</a>

      Ryan 7:27     Aaron 7:28     Josh 11:14     Amy 13:24     Liz 13:25

    Skill-- Muscle up Progression

     20 Min AMRAP &quot;What Color is Your Puke,&quot; via CrossFit Ignite
 5 <a href='/journal/movements/54'>Hang Power Clean</a> (135#)
 7 <a href='/journal/movements/1689'>Burpees</a>
 9 Ring <a href='/journal/movements/310'>Dips</a>

    I performed WOD #2 with about 60 min rest prior to completing WOD #1. I'm starting to feel a lot more confident in my double unders and also with my HSPU. However, my muscle ups can use all the help they can get. Props to Crossfit Estero for their posted video on muscle up progression.

  • Power Cleans, Ring Dips Workout

    3-3-3-3-3 press - PR'd at 120 lbs

    then…

    15-12-9-6-3
    Power cleans (95/65)
    Ring dips

  • Annie Workout

    “Annie”
    50-40-30-20-10
    Double Unders
    Abmat Sit Ups

    PR by over a minute and a half.

  • Heavy Push Press & Dead Lift Workout

    Pre-WOD: For Time
    30,20,10 Double Under & Sit Up (2:48)

    WOD:
    5 Rounds:
    5 Push Press (135)
    5 Dead Lift (205)

    Post WOD:
    Weighted Planks
    25 lbs for the first minute and 45lbs for the second minute - I was happy to finish the second round....

  • CFE Sprints-Short Rest Workout

    50M Sprint
    100M Sprint
    150M Sprint
    200M Sprint
    250M Sprint
    300M Sprint
    250M Sprint
    200M Sprint
    150M Sprint
    100M Sprint
    50M Sprint

  • Heavy 5's Workout

    For time:
    5 rounds
    5 push press (no idea on Rx)

    5 deadlift (no idea on Rx)

    I used 65# on the push press and 115# on the deadlift. I'm pretty happy with those weights because they were both challenging but not impossible. My shoulders are DEAD from this week now! Did this in 6:00 flat.

  • Technologik Workout

    Snatch Pull to Explode + Snatch:
    4x2 + 1 snatch (95#)

    Snatch Push Press Behind Neck:
    5x4 (115#)

    Back Squat (Work up to 5 rep max):
    5x5 (Reached 205#, had a little more left but had to get to work)