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

  • CrossFit HK WOD 10-22-12 Workout

    BB Gymnastics

    5X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. [110lbs]
    Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect back position.
    5X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec. [45lbs]

    Conditioning [DNF]
    For time.
    30 T2B [scaled]
    20 KB Thrusters 24/16kg (both arms) [16kg]
    Row 1k
    20 KB Thrusters 24/16kg (both arms) [16kg]
    30 T2B

  • Swing Workout

    Pre-Wod: EMOTM for 15 minutes-
    -2 Power cleans: touch and go (#75 for the first 5, increased to #85 for the rest)
    For Time:
    -100 KB Swings (53/35)
    --200 meter run every break when you put the kb down.
    Broke at rep 50 and 80, ran 2 200m laps.

    Post:
    - 3 Minute Plank

  • Chief Workout

    5 rounds, of 3 min AMRAP

    1 min rest between rounds

    3 Power cleans 135/95 (MOD 65#)
    6 Push ups
    9 Squats

    23 rounds even. Went 5# heavier than last time, and did 11 more reps, yay! 70# felt too heavy during warmup, couldn't get the quickness. Hopefully by the next time this wod comes up I'll be ready for 70#.

  • 2011 Crossfit Games Event 3 (Rope Climb/C&J) Workout

    Skill
    Bar Muscle Ups

    Strength
    Clean 1-1-1-1-1-1-1
    30kg-40kg-50kg-60gk-70kg-80kg-90kg PR

    WOD
    5-4-3-2-1 reps for time of:
    Pole Climbs (3m)
    C&J (30kg-40kg-50kg-60kg-70kg)
    Harder than it looked. I used pole climbs as a sub for rope climbs as I don't have a rope.
    Still it was hard and fun! By the way, 70kg was a jerk PR for me.

  • Outlaw 121020 Workout

    Had to cut out strength and C&J due to time today.

    Snatch - PR @ 190, haven't even been able to hit my previous PR for the past 3 months and got it on the 2nd try today. Good day.

    Conditioning:
    7 min AMRAP:
    7 bar muscle ups
    30 double unders

    3 rounds,

    • 2nd round of bar muscle ups were unbroken. Ran out of gas on the third but always string together at least two reps

  • Clean/T2B/sprint triplet Workout

    Strength
    5-5-3-3 shoulder press
    30kg-40kg-50kg-60kg

    WOD
    3 rounds for time of:
    7 power cleans 60 kg
    21 toes to bar ( each time i stopped in the set, i performed a 5 burpee penalty)
    50m shuttle sprint

    T2B needed a lot of strategy! I performed 1 burpee penalty on the 1st round, 2 burpee penalties on the 2nd round and 3 burpee penalties on the 3rd round.

  • Mainsite WOD 10/21/12 Workout

    25 GHD sit-ups
    1 MU
    20 GHD
    2 MU
    15 GHD
    3 MU
    10 GHD
    4 MU
    5 GHD
    5 MU

    Subbed 3x1 pull-ups/bar dips for MU

  • 102412 Lurong Living Paleo Challenge WOD #4 Workout

    WOD

    Lurong Living Paleo Challenge WOD #4

    AMRAP in 12min of:

    -Men's Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups
    -Men's Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

    -Women's Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups
    -Women's Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

  • PT Class 188 Workout

    PT Class 188 10-24-12

    Location: PT Field

    5 rounds of:

    15 reps 4 count bicycle crunches
    200m run
    10 reps Jump squats
    200m run
    15 Burpees
    200m run

  • Snatch Marathon Workout

    25
    EMOTM
    1 Max Snatch each arm