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

  • 1 REP HPC/DL/HPC/ Shoulder to OH Workout

    Strength
    HPC 1 rep max
    80 lbs

    AMRAP X 15
    5 DL 55 lb
    5 HPC 55 lb
    5 Shoulder to OH 55 lb

    if you drop the bar before finishing a round 5 burpees on the spot

    Rounds completed 10 + 9 reps

  • Situps/DL/Burpee bar jumps/ ground to OH Workout

    Death by sit up
    min 1- 4
    min 2- 8
    min 3- 12
    min 4- 16
    until you cant complete a round
    only got to min 6- 24 situps

    AMRAP X12
    5 rounds
    DL-Squat clean-thruster-Push press- front squat
    5 burpee box jumps

    remaining time do ground to overhead for maximum reps

    42 reps with 55 lbs

  • Run Workout

    9.35 miles around the Riverwalk

  • Saturday Fun Workout

    Power Clean + Jerk

    5x2 @ 205
    3-4 x 1-2@225

    Jerk 225 x 7-8

    Clean it back from the ground

    With Ken Benbow:

    1000m Run
    100 Wall Ball
    100 Pull Up
    100 Air Squat
    100 KB Swing
    1000m Run

    29:05

  • 5/18/13 Workout

    run 1 mile (6.6 mph)
    150 lunges
    80 pushups
    run 1/2 mile (6.6 mph)

  • Hatch squats Workout

    Back squats
    1x6 @ 223
    1x6 @ 256
    1x4 @ 274
    1x4 @ 274

    Front squats
    1x5 @ 180
    1x5 @ 195
    2x5 @ 210

  • 2013 CrossFit Games Regional Event 2 Workout

    Complete the following in 7 minutes:
    3 Overhead squats

    Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

    65-75-85-95

  • WOD 3 Meet me at the Bar Workout

    ”MEET ME AT THE BAR”

    FOR TOTAL POINTS
    8 MIN WOD
    RAW LAP AS A TEAM (approx a 500 meter run including an uphill and a downhill portion) WITH THE FOLLOWING ITEMS:
    **53# KB
    **DRAG SLED (only one person can pull this)
    **30# SANDBAG
    **2 x 45# PLATES
    THEN UPON COMPLETION - IMMEDIATELY GO INSIDE AND DO:
    MAX T2B (1 POINT) OR MAX C2B (2 POINTS) AS A TEAM IN THE REMAINING TIME LEFT IN 8 MIN. ONLY 2 ATHLETES WORKING AT A TIME BUT MUST BE WORKING ON DIFFERENT SKILLS (one doing T2B and one doing C2B)

    TIME STARTS ON “GO” AND MUST WAIT UNTIL ALL 4 ATHLETES RETURN WITH ABOVE ITEMS AND CROSS FINISH LINE BEFORE GOING INTO CHAMBER TO DO T2B/C2B

    SCORE IS TOTAL POINTS ACCUMULATED AS A TEAM

  • WOD 4 Shloshed Workout

    “SHLOSHED”

    PART 1:
    SCORED AS TOTAL POUNDS AS A TEAM
    8 MIN CAPFIND MAX GROUND TO OVERHEAD FOR ALL FOUR TEAMMATES (TOTAL POUNDS AS A TEAM BY ADDING UP HEAVIEST SINGLE LIFT FROM EACH TEAMMATE)
    -WHILE_
    HOLDING SLOSH PIPE (FILLED WITH WATER) OVERHEAD THE ENTIRE TIME...IF PIPE COMES BELOW HEAD THEN IT IS AN 8 BURPEE PENALTY FOR ENTIRE TEAM BEFORE RESTARTING...IF SLOSH GETS DROPPED AND BREAKS/CRACKS - WOD IMMEDIATELY ENDS AND ONLY LIFTS PERFORMED BEFORE DROP COUNT TOWARDS SCORE.

    PART 2:
    3 MIN REST AND IMMEDIATELY MOVE TO GREEN FIELD WHERE TEAM MUST DO SLED PUSH SUICIDE RELAY FOR TIME- 8 MIN CAP
    2 PLATES ON SLED FOR BOYS AND 1 PLATE ON SLED FOR GIRLS
    SUICIDE SPRINT IS SOCCER BOX LINE TO CENERLINE AND BACK, TO OTHER SOCCER BOX LINE AND BACK, THEN FAR WALL AND BACK THEN NEXT PERSON GOES - ADJUST WEIGHT ON SLED FOR MALES/FEMALES. CAN GO IN ANY ORDER. SCORE IS TOTAL TIME TO COMPLETE ALL 4 SUICIDES...FOR EVERY LENGTH NOT COMPLETED 10 SECONDS WILL BE ADDED ON TO 8 MIN TIME CAP.

  • Row : BSRC Gym Workout

    Metcon:
    200m Row
    30 DUs
    400m Row
    30 DUs
    600m Row
    30 DUs
    800m Row
    30 DUs
    1000m Row
    30 DUs

    Time: 15m 47s