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

  • Fight Gone Bad Workout

    3 rounds of:
    Wall-ball, 20/14, 10 ft target
    Sumo deadlift high-pull, 75#/55#
    Box Jump, 20"
    Push-press, 75#/55#
    Row (Calories)

    205

    Went slow and steady since I knew I had to do the WOD 13.3 the next day.

  • 2013 Crossfit Open 13.3 Workout

    12 min AMRAP

    150 Wallballs 20/14

    90 Double unders

    30 Muscle ups

    If you complete the 30 MU’s, you return to wallballs.

    Reps = 169

    SO excited that I beat last year's results!!!! Last year, I gave my all and got through the double unders just in the nick of time. This year, I made it through the wallballs in 11:29 and then did 19 double unders unbroken (single, double, single, double, etc). 11:29 is a Karen PR for me!!! Did the first 20 unbroken, then went in segments of 10 after (with mini breaks after every 5).

  • Pyne Workout

    50-40-30-20-10
    Airdyne cals
    push ups

  • Deadlifts & Helen Workout

    Strength:
    Deadlifts (5x5)

    Conditioning:
    'Helen'
    3 RFT
    400m Run
    21 KB Swings
    12 Pullups

    Midline:
    3x10 Hip Extensions

  • Handstand push-ups Workout

    Wod

    For time:
    75 Handstand push-ups - ended up doing just push-ups

    At the beginning of each minute perform 20 Double-unders.

    Estimate on time - 9:00

  • PJs + BJs + CtB PUs Workout

    4 Rounds

    3 minute amrap / 1 minute rest

    2 Push Jerks 185/125 - 63 lbs

    4 Box Jumps 30″/24″ - 20"

    6 Chest to Bar Pull Ups - red and green band

    8 + 4 Box Jumps

  • 03.23.13 Workout

    FGB

    Row 10|10|11
    SDHP@55# 10|10|10
    Box Jump 10|10|10
    Push Press@55# 10|11|12
    WallBall 10|12|12
    158

  • FS + PUs + DUs Workout

    Wod

    5 Rounds

    5 Front Squats 225/150 - 68 lbs

    10 Pull Ups - green and red band

    30 Double Unders - 90 singles

    15:35 min

  • 03.25.13 Workout

    Front Squat 5-5-5-5-5 35-65-75-85-90 (only made it to 85 Friday)

    Then,

    4 Handstand push ups <--mod tricep dip bars

    6 Front squats 185/135 <--mod 75#

    8 Toes 2 bar

    15min AMRAP

    6+2

  • 7 Rounds Workout

    7 Rounds of:
    7 Unbroken Power Cleans 85pds
    7 Unbroken Pull ups
    If you have to break up any of the unbroken sets it will result into a 7 Burpee penalty each time
    All Burpees will be conducted at the end of the WOD

    28 Burpees