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

  • 08-04-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    Squat Clinic
    1 min. Air Squats
    1 min. Wall Squats
    1 min. Squat Hold
    Pis­tol Squat 5R/5L, 5R/5L, 5R/5L, 5R/5L
    Quad Stretch
    Calf Stretch
    Ham Stretch

    Work: O. H. Squat
    Work to 1 Rep Max then com­plete
    1,1,1,1,1

    After Party: 100 Dbl Unders

  • Jump & Run Workout

    CFE Workout
    3 rounds of:
    Jump rope for 5 minutes, focusing on landing on the ball of your foot.

    Run 800 m

    On the last round of jump rope, keep track of how many times you stop/miss, and after the run do that many burpees (12 for me).

    I did 800m the first round, then 400m the last two rounds. Didn't keep track of time at all.

  • 15.9.2019 Workout

    AMRAP 8
    Ski 750/700m
    10 DB Snatch 35/25kg
    Remaining time Max distance Hs walk

  • CrossFit Endurance - 3Aug11 - Coach Amelia Workout

    WOD#2

    200m run with 20# slamball
    800m run
    25 pull-ups
    50 hand release push ups
    100 squats
    1 mile run
    400m run with 20# slamball

  • B. Conditioning: "Optimus Prime" Workout

    EMOM x 7:

    5 Deadlifts (245/165)
    max reps Wallballs (30/20)

  • Karen Workout

    For Time:
    150 wall balls 8kg
    10ft target

  • Big Dipper Workout

    For Time:
    Front Squat(135/95) 10,9,8,7,...1
    Ring Dip. 1,2,3,4,...10

  • Snatch Pull Strength

    5 sets:
    3 Snatch Pulls
    - Build by feel
    - Rest as needed

  • 08.03.11 WOD Snatch it Baby! Workout

    10.9.8.7.6.5.4.3.2.1

    Power Snatch 115/95

    Box Jump 24/20

    Wallball 20/14 10ft Target

  • Front/Back Squats Workout

    WOD: Front/Back Squats

    Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

    THEN 2 Min Rest-- Back Squats 15 @ 75#
    Front Squats 10 @ 75#

    THEN 2 Min Rest-- Front Squat 5-135/5-155/5-175/5-185/5-205
    Back Squat 5-155/5-185/5-205/5-225/5-245

    THEN 2 Min Rest-- Met Con For Time
    50 Air Squats
    100 Ab Mat Sit ups
    Ryan-3:45/Aaron 3:50