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

  • Deadlift & running Workout

    Drop-in at CrossFit St. Louis Park

    5-4-3-3-3 Deadlift with last two sets as work sets.
    185#-225#-255#-275#-295#-305#

    30 Deadlift (225#)
    800 M run
    20 Deadlift (225#)
    400 M run
    10 Deadlift (225#)
    200M run

  • 05.29.2013 Workout

    For time
    30 GHD Sit ups
    16 OH Lunges (95/65)
    24 GHD Sit ups
    12 OH Lunges
    18 GHD Sit ups
    10 OH Lunges
    12 GHD Sit ups
    6 OH Lunges
    6 GHD sit ups
    4 OH Lunges

    Didn't time. Tested out WOD. Next time, no descending reps for lunges, or only decrease by 2 reps each round.

  • Kelly Workout

    5 Rounds

    400m run
    30 box jumps 20"
    30 wall balls 14lbs

    Rx!!!!!

    42:50

    This one will killer especially following Murph. The wall balls absolutely killed me. Even box jumps were painful by the end. But made it!!!

  • Ruck Workout

    3-mile ruck w/ 30# pack in 53 min

  • xxx Workout

    NO WOD

  • CFP: snatches Workout

    CFP snatches

    EMOTM for 10

    1 power snatch
    1 hang snatch
    1 OHS (35#)

    2 rounds
    5 min AMRAP
    10 burpees
    10 T2B
    6 rds + 9

  • CFP: 5/3/1C w2 - deadlift Workout

    5/3/1 W2 of deadlifts.

  • Murph Workout

    "Murph"

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

    20# vest 58:47

  • UNF Workout

    Strength: Bench press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

    Stamina: 5 rounds, not timed: 15x bench press (85#-135#), 20x Alternating arm DB press (20#/15#), 50m overhead weighted walking lunge (45#/25# plate)

    Work Capacity – Complete as many rounds as possible in 20 minutes of:

    10x pull ups
    15x hang power snatch (75#/55#)
    20x push ups
    *Rest 3 minutes, then:

    50x ring dips for time

  • Team workout Workout

    situps
    power cleans 95#
    push press 95#
    double unders