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

  • 3- 8min AMRAPS Workout

    8min AMRAP 6+11

    5 Pull ups

    8 Hand release push ups

    10 Squats

    Rest 2 mins

    8min AMRAP 3+5

    5 Handstand push ups

    8 Sumo deadlift high pull 75/55

    10 Box jumps 20in

    Rest 2 mins

    8min AMRAP 5+5

    5 Ring dips

    8 Wallballs 20/14

    10 Flutter kicks (L/R=1)

    Score total reps of all 3 AMRAP’s

  • Power Clean T2B Wall Balls Double Unders Workout

    5 power cleans
    10 toes to bar
    15 wall balls
    30 double unders

    10 AMRAP

  • Shenandoah Crossfit 6.4.13 Workout

    Warm-Up
    500M Row
    2 rds
    10 sec HS hold (skipped)
    10 Pullups (black band)
    10 broad jumps
    10 ab mats

    Strength/Skill
    3 Rds
    5 strict ring rows
    5 strict ring row MOD purple band

    WOD
    2x400m
    rest 90 seconds
    then 1x800

    rest 5 mins

    9 - 6 - 3 for time:
    clean & jerk @ 80% - 75lbs
    +5 wall climbs between each round MOD did the best i could

    Time - 8:15

    Clean & jerks felt fine so can increase weight next time. Try 85lbs. Still need to work on wall climbs. Scared... so try to go as far as I comfortably can.

    Note: Total time was 23:50. Came in from runs at 15:35.

  • OHS, Pullups, Double Unders Workout

    Overhead squats 5-5-5-5-5 (35-40-45-50-55-60)

    Then,

    12 min AMRAP

    15 OHS 95/65 (MOD: 40#)
    20 Pull ups (MOD: did 5 pull ups at the beginning of ea. round, rest purple band)
    30 Double unders

    2+ 27

    Weight felt decent on the OHS. Try 45# next time. I was disappointed I couldn't do more pull ups, but it just wasn't there today. I figured it'd be better to use a band and keep moving instead of doing them one at a time.

  • Goat Killer Workout

    5 minutes of “a”
    4 minutes of “b”
    3 minutes of “c”
    2 minutes of “d”
    1 minutes of “e”
    YOU choose the movements/exercises
    15 total minutes (no rest in between movements/exercises)

    Rope climb
    Row
    Pull ups
    Wall ball
    Box jumps

  • Shoulder press Workout

    5, 3, 1

  • Back squat Workout

    5, 3, 1

  • Row intervals Workout

    20 rounds
    30 seconds row
    30 seconds rest
    -kept them all under 1:50 for speed average...got into low 1:40s when using legs more...try to jump off of sled to get more speed

  • 4 June 2013 Workout

    Warm Up: gassers, jumping squats, PARTNER: planks, med ball toss, leap frog

    Mobility: Shoulder stretches with bands & partner assisted chest stretch, cat stretch, banded hip openers

    Skill Review: Farmer’s Carry, 2fer wallballs, Floor Press

    Strength: Floor Press (85% of 1 RM) 3-3-3-3

    WOD: 15 min AMRAP
    10 Wallball 2fers (20#)
    Farmers carry (35#)
    10 T2B
    Farmers carry (35#)

  • Toasted Legs Workout

    Pre-WOD
    7x3 Back Squat 80% of 1RM - 125#

    WOD - For Time
    21-15-9
    - Back Squat 75% of Body Weight - 85# racked due to shoulder
    - T2B - subbed GHD 1/1

    5 burpees if weight is dropped during sets.