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

  • unbroken 21-18-15-12-9-6-3 Toes to Knees & KB swings (1.5 pood) Workout

    unbroken 21-18-15-12-9-6-3 Toes to Knees & KB swings
    This is similar to my 10 rounds of 10 T2B & KB swings but the sets are decending ladder and start pretty large and they HAVE to be unbroken, so it forces you to kind of take a minute rest to before getting back on the KB or rings.
    I liked this variation, and it super task oriented.
    This was a big grip intensive, similar to the 10 x 10, but a bit less work and faster as well.

    Post WOD:
    Stretched out on the rings with skin the cat, and then packed up the stuff and did another quick DU WOD across the street.

  • Week 12 Day 5 Workout

    snatch and clean work today. *need to take time off from these.

    Conditioning:

    1 minute ME rope climbs (3)
    3 minute AMRAP of:

    15 burpees
    10 K2E

    *2 rounds

    2 minute ME rope climbs (3)

    3 minute AMRAP of:

    15 burpees
    10 K2E

    made it through one full round and 2 K2E

    3 minute ME rope climb (3)

  • Workout 9/22/13 - Texas Method Week 5 - Sunday Fun Day Workout

    Warmup

    400 Meter Run
    Mobility

    Speed Work

    8 x 40 yard Sprints
    5 x (5-10-5)
    5 x Reverse Sled Drags (70#)

    Conditioning

    400 Meter Run

    25 Push Ups
    25 Sit Ups
    Side to Side Sprint
    25 Push Ups
    25 Sit Ups
    Side to Side Sprint
    25 Push Ups
    25 Sit Ups
    Side to Side Sprint
    25 Push Ups
    25 Sit Ups
    Side to Side Sprint

    400 Meter Run

  • Clint Workout

    “Clint” 20 Situps 75 feet of Yoke Walk–unlimited drops allowed 5 Rounds for Time Yoke Scale for men and women– Beginners use body weight. Intermediate use 2x body weight. Strong CrossFitter use 3x body weight. Elite Strongman use 3.75x body weight. (Courtesy of strongmanwod.com)

  • Day 110 Workout

    WOD
    3 Rounds For Time of:
    100m Small Tire Flips -or- 50m Big Tire Flips
    20x Overhead Lunges [Rx: 25#F/35#M] (Me: 25#)
    10x Thrusters [Rx: 65#F/95#M] (Me: 95#)
    20x Burpee Broad Jumps

    Then:
    800m Buddy Carry -or- 800m Wall Ball Run

    Coach: Amanda

  • Week 12 Day 4 Workout

    BBG

    1) Snatch: Find Max UB Triple in 10 min. 115lbs *should have warmed up more, because I had 135. WARM UP MORE BEFORE SNATCHES

    2) Power Clean: Find Max UB Triple in 10 min. 205lbs *went for 225 but couldn't get it

    3) Jerk from rack: Find Max Triple in 10 min. 225lbs

    4) Snatch practice: 4x5 95lbs 1x5 115lbs

    Conditioning:

    Pantheon Games 2012 WOD 1

    8 min time cap:
    15 wall balls 20
    30 OH squats 95
    15 squat cleans 145
    30 90 degree box jumps 24in *made it through 15 box jumps in 8 min
    15 single arm kettlebell OH squat
    30 yard broad jumps
    45 DU's

  • Wendler Week 2 Day 3 - Squat Workout

    3X180
    3X205
    13X230

    2 X Ab Circuit:
    10 27.5 lb weighted sit-ups
    10 Hanging leg raises
    15 Ab Wheel rolls on knees
    20 25kg Side bends each side

    Some Handstand work

  • Day 4 Workout

    WOD
    4 Rounds For Time of:
    3x Muscle Ups (Sx: Bar Row)
    6x Front Rolls
    9x HSPU (Sx: 25# DB Press)
    12x Pistols: 6 per leg (Sx: Blue Band Assisted)

    Coach: Carlos

    Today was obviously a gymnastics day. Focus was on shoulder strength, balance, and becoming accustomed to being inverted. Needless to say my upper body is weak and my balance is thrown off by the belly I still have, but I did it and pushed myself. Yea me!

    I also found out my 1 rep max on deadlift. I did 240lbs. 245 I got 1/2 way up. So I now know my max so tomorrow's deadlift training I'll know how to scale my percentages for warmup and working sets. Maybe I shouldn't have deadlifted right before the WOD... LOL. Live and learn.

  • Day 2: "Elizabeth" Workout

    For Time:
    21-15-9
    Squat Clean [Rx: 95/135]
    Ring Dips

    Sx: Power Clean Only, No Dips!

    Coach: Jason

    I knew this would be hard, but I had no idea how hard. Being so tight from yesterday I struggled with the Squat Cleans, so I scaled into just Power Cleans. I need to work on my wrist flexibility and hand strength. My hands/wrists ache really bad right now. As for the dips... well LOL they weren't gonna happen today, not even with an assistance band. But I learned a lot from this morning. The gym is offering Olympic Lifting classes in the afternoons, so I may take a few just to begin to get my technique perfect and strength increased. The group was very encouraging and supportive. Definitely no judgements. Jason is an excellent coach. He watched me closely and caught the flaws in my form. It really makes a difference when you do it correctly versus WRONG.

    Elizabeth beat me today, but hopefully in 90 days I will Rx her LOL.

  • Fri Fun Day Workout

    a) 20 min of Snatching -> ew yuck!
    worked up to 95#, 105# was UGLY, dropped back down
    b) Holleyman-lite: 15 rd:
    5 WB, 3 HSPU (1 AM), 1 PCx135#
    = 22:05
    c) 8 min AMRAP:
    12 DLx155#
    12 burpees over the box
    = 4+3burpees