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

  • 11/28/2012 Workout

    3 Rounds

    20 pull ups
    30 push ups
    40 sit ups
    50 squats

  • PT CLASS 187 & 188 Workout

    RUN:

    1 mile run to hill location

    Then 6 rounds of 100m hill repeats

    1 mile run

    Had class 187 compete against class 188 relay race of "Train Tracks" 1 round 200m track
    (Train tracks: 1st person lays in plank position, then 2nd jumps over and lays in plank position and so on and so on...)

  • Deadlift/BoxJump/KBSwings Workout

    At Crossfit GVA
    Skill/Strength:

    Clean and Split Jerk - Power clean into front squat, split jerk to overhead.
    1-1-1-1-1-1

    40-50-60-70-75-80 kg - I'm in Europe so I'm trying to get used to the metric standard
    88-110-132-154-165-176 lbs - Surprised myself with last set of jerk, definitely a PR.

    25x 10kg weighted situps

    WOD:
    For time-

    21/15/9
    60 kg Deadlift
    Box Jumps
    25 kg KB swings

    5:48

  • 400m Run Workout

    Skill:
    POSE Running

    WOD:
    6 x 400m Run
    90 sec rest between rounds

  • Roughhouse Workout

    Strength-5X2 Strict Press (90%) (did #65)

    WOD: 7 minute AMRAP (#185/135) (did #65)
    1 Shoulder to Overhead, 1 Muscle Up
    2 Shoulder to Overhead, 2 Muscle Up
    3 Shoulder to Overhead, 3 Muscle Up
    ........etc

    Mod with 2:1 pullups and ring dips for each muscle up.

    Completed 5 rounds and 6 STO

  • running cindy Workout

    20 min AMRAP

    400m run
    3rounds of Cindy
    5 pullup
    10 pushup
    15 squats

  • 11-28-2012 Workout

    21-15-9

    Deadlift #225/155
    DU
    TTB
    Wall ball

  • 3rds & 4rds Workout

    3rds
    10 1 arm KB snatch (scaled to 53)
    7 Pull Ups
    10 Burpess

    Rest 2min

    4rds
    10 Wall ball
    15 Box jump
    20 KB Swings (scaled to 53)

  • Fight Gone Bad Workout

    Three 1 minute rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps) <- subbed two 40 lb dumbbells
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps) <- subbed two 40 lb dumbbells
    Row (Calories)
    Rest

    lost count 20 seconds into the workout

  • Fight Gone Bad! Workout

    WOD
    Three rounds of:
    * Wall-ball, 20 pound ball, 10 ft target (Reps)
    * Sumo deadlift high-pull, 75 pounds (Reps) --> subbed 2 40# dumbbells
    * Box Jump, 20" box (Reps)
    * Push-press, 75 pounds (Reps) --> subbed 2 40# dumbbells
    * Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    Lost track of my score... if I were to estimate I got these reps each round:
    25-35 wall balls
    12-15 SDLHP
    20-25 box jumps
    12-15 push press
    10-15 cal

    I lost a lot of time between the push press and rowing since the C2 was far away.