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

  • Squat & Swing Workout

    4x
    7 FS/13 BS - 185, should have used 205 (not because I feel like I could have completed this, but the original workout called for 70%)

    3 rounds of the KB Swing Challenge:

    10 Swings
    1 rep in a basic strength move
    15 Swings
    2 reps in a basic strength move
    25 Swings
    3 reps in a basic strength move
    50 Swings.
    Rest longer here, but rest as you need as you go.
    Repeat four more times for a total of five times

  • reverse lunges and pull ups/sit ups Workout

    All-levels WOD/Beginner WOD:
    A. Reverse Lunge 5×5/leg = 113#
    B. 10 minute AMRAP:
    Max effort pull ups : 58 (??) + 6
    Perform twice as many sit ups as last set of max effort pull ups :116
    (For example: 8 pull ups, 16 sit ups, 10 pull ups, 20 sit ups, 7 pull ups, 14 sit ups, etc. Score is total reps of pull ups and sit ups.)

  • AMRAP - squats/burpees/push-ups/dips Workout

    Pre-WOD
    • 5k (24:52)

    WOD - AMRAP (20 minutes)
    • 20 squats
    • 15 burpees
    • 10 push-ups
    • 5 dips

    Post-WOD
    • 100 sit-ups

  • 11/6/13 Back Squats, Superman Wall Walks Workout

    Strength

    Back Squat 5x5x5x5x5 -warmed up w/bar and 55, then 85x5, 90x5, 95x5, 105x5, 110x5

    Conditioning
    15 min AMRAP
    9 squats
    7 supermans
    5 wall walks (MOD went as far as i could)

    Rounds 6+11

  • 11.7.13 Workout

    Strength
    Find 5 rep max Back Squat 75lbs
    EMOM 5
    50% of rep max- 55lbs

    WOD- 2 rounds
    50 Wall Ball Sit ups 14 lbs
    40 HR Push Ups
    30 KB Swings 18lbs
    20 Burpees
    10 Thrusters 35 lbs

  • Track (Hurdle Drills/Jumps/Runs, Sprinting Drill, Sprints) Workout

    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    14x7 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
    4x7 Hurdles Alternating Single-Leg Jumps at 0.76m
    7x7 Hurdles Runs (0.76mx1, 0.84mx2, 0.91mx1, 1.00mx1, 1.07mx2 - 1-step)
    6x7 Hurdle Runs (0.91mx2, 1.00mx2, 1.07mx2 - 3-step)
    3x10m Accelerations
    2x60 Wall High Knees
    4x60m Sprints (7.59, 7.50, 7.53, 7.64)
    Gymnastics (Handstand Holds, 1 Legless Rope Climb)
    1 Lap of the Infield + Static Stretching (Cooldown)

  • TMFK's 50th! Workout

    TMFK’s 50th!

    For time;
    2 rounds of,

    25 pull ups (MOD: ring rows)
    25 sit ups
    25 back extensions
    25 cal row
    25 ring dips (MOD: dips w/ purple band)
    25 squats
    25 lunges
    25 push ups
    25 KBS 1.5/1p
    25 slam balls 30/20

    24:11 - very happy with my time. I think there was a 40 min. time cap

  • Double Unders Workout

    Strength: Clean 3-3-3-3-3-3 (65%) Back Squat 6-6-6-6 (65%) *Bonus: Shoulder Press 6-6-6 *Bonus: Clean Pull 6-6-6-6 (heavy) *Bonus: Biceps/Triceps 8-8-8-8 WOD: For Time: 5, 10, 15, 20, 25, 30, 35, 40, 35, 30, 25, 20, 15, 10, 5 consecutive double unders. Stop after each successful round.

    Back Squat: 135#
    Bicep curls: 6 sets of 8 @ 40#
    Tricep extensions: 6 sets of 8 @ 15#

    D/U: 5/10/15/17

  • Lynne Workout

    Five rounds for max reps of: Body weight bench press Pull-ups - See more at: http://crossfitcsa.com/2013/11/06/wednesday-11613-crossfit-csa-wod-2/

    round 1
    bench 165lb - 5 reps
    pullups - 12

    r2
    bench 135lb - 10 reps
    pullups 8

    r3
    bench 135lb - 7 reps
    pullups 6

    r4
    bench 135lb - 9 reps
    pullups 6

    r5
    bench 135lb - 7 reps
    pullups 6

  • Track (Hurdle Drills, Bounding) Workout

    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    14x7 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
    2x40m Alternating-Leg Bounds
    2x40m Right-Leg Bounds
    2x40m Left-Leg Bounds
    2x40m Bounding Sequence (3 Right-Leg Bounds + 1 Left-Leg Bound)
    2x40m Bounding Sequence (3 Left-Leg Bounds + 1 Right-Leg Bound)
    Gymnastics (Handstand Holds/Pirouettes, 10 BW Pullups + 3x5 Weighted Pullups 10kg - 15kg - 20kg)
    Static Stretching (Cooldown)