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

  • Whole Lotta Tabata Workout

    Strength/Skill:
    Deadlift x 6
    Toes 2 Bar x 6
    4 rounds

    20/10 X 6 of:
    Swings
    Slamball
    Pushups
    Box Jumps
    *Complete all 6 rounds at the exercise before moving to the next one. No breaks in between.

  • Open WOD 12.3 Workout

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    115 pound Push press, 12 reps
    9 Toes-to-bar

    the 115 was a heavy push press for me, so it turned into single rep clean & jerks...

  • 2012 CrossFit Games Opens 12.3 Workout

    Complete as many rounds and reps as possible in 18 minutes of:

    15 Box jumps (M 24" box / F 20" box)
    12 Push press (M 115 lb / F 75 lb)
    9 Toes-to-bar

    whoa! push presses at 115 are no joke, especially not 12. that was brutal!

  • Floor Press 10x3 Workout

    went too light at first ended up at 175 and it felt good

  • Floor Press 10x3 Workout

    went too light at first ended up at 175 and it felt good

  • 21-15-9 Squat Cleans, Kettlebell Swings Workout

    21-15-9 of

    squat clean #115
    kb swings 53#

    notes: squat cleans are no joke. they really really wear you out!

  • Bit of Everything Workout

    Bear Complex - 20kg

    Can't let go of bar in all movements:
    - Hang Snatch: 40kg x 10
    - OHS: 40kg x 10
    - Snatch Squat: 40kg x 10
    - TNG Power Snatch: 40kg x 10
    - Hang Clean and Split Jerk: 40kg x 10

    Cable Rotator Pull, 3 rounds: 6.25kg x 5 (each arm)
    Cable Side Raise: 6.25kg x 7, 6.25kg x 6, 6.25kg x 5 (each arm)
    Cable Front Raise Windmills: 6.25kg x 5, 3.75kg x 8, 3,75kg x 10 (each arm)

    Row 1km at a steady pace - 3:40
    Ride 3km at a steady pace

    5 Rounds:
    - Row 200m - 1:40pace
    - 10 Burpees

    Stretch for 45mins

  • Box Jumps, Push Press, Toes to Bar Workout

    18' AMRAP of:
    15 Box Jumps (24"/20")
    12 Push Press (115#/75#)
    9 Toes 2 Bar

    Count total Reps

  • CFLBG 08.03.2012 Workout

    Deadlift 1-1-1-1-1-1
    225-275-315-365-405-410F

    3 rounds for time
    8x deadlift 225
    12x wallball 20
    400m run

    7:26

    5 rounds for time
    7x dumbbell clusters 35#
    10x pull ups

    6:10

  • 30-20-10-Ow Workout

    The ankle is improving but it’s not yet where it needs to be for Sunday’s run at 12.3. Had a little bit of a rough go at the WOD this morning. I kept things in check but I think I had a few dead lift and American kettle bell reps that strained the ankle (did not keep a good angle on the ankle/tib-fib). Not too bad but definitely sore right now. Regardless, I have 48 hours to let it heal before we tackle 12.3!

    Warm Up:
    2x
    5 Pull Ups
    10 Push Ups
    15 Squats

    Mobility:
    Pain ball shoulders, calves
    PNF Hamstring

    MetCon:
    30-20-10
    Dead Lifts (135 LBs)
    American Kettle Bell Swings (53 LBs)
    Push Ups

    Post-WOD Practice:
    Toes to Bar - watched the Spealler video on T2B and K2E tips yesterday from the main site and was trying to put those into practice.

    Obviously not a great time but I did a good job of keeping myself in check during the 30 segment. I picked up the pace during the 20 and 10 rounds and felt pretty solid (until I got in the car and went to shift gears with my bad ankle!).

    All in all a good pre-12.3 WOD. Got the heart going. Got some good lifting in.