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

  • Tuesday 110816 Workout

    For load:

    Front Squat

    1-10-1-20-1-30

    235, 185, 240, 155, 245 F, 120

  • WOD 8/18 Workout

    Deadlift
    3-3-3-3-3 (70% CFT) 185#

    Met-Con:
    5 Rounds
    5 Power Cleans (155/105)
    5 DB Push-Press (45/30)
    5 Chest to Bar Pull-ups
    5 DB Lunges (45/30)

    Scaled to Pack:
    5 Rounds
    5 Power Cleans (145#)
    5 DB Push Press (35#)
    5 C2B Pull-ups
    5 DB Lunges (35#)

  • Baby Max Workout

    AMRAP:

    7 Minutes
    - 20 Burpee Pullup
    - 20 OHS (95/65)

    1 minute rest

    5 minutes
    - 15 Burpee
    - 15 OHS

    1 minute rest

    3 minutes
    - 10 Burpee
    - 10 OHS

    Record total reps

  • 08.19.11 Happy Birthday Aaron! Workout

    Shoulder Press 8×3 at 60% on the minute on the 9th set max reps

    Rest 5 minutes then:

    12 min AMRAP

    5 Hang Squat Clean 95/65

    10 Push Press 95/65

    15 Pull-ups

    20 Double Unders

    I did 105lb on shoulder press and did 20 reps my last round. I also did Double Unders today my calfs felt ok after the WOD. :)

  • For Quality Workout

    4 Rounds:
    16 x 60kg barbell reverse lunges
    25 GHD
    15 KBS American style 32kg

  • CrossFit Endurance - "Running Angie" Workout

    2400m of running with Angie worked in!

    800m Run
    100 pull-ups
    200m run
    100 push-ups
    400m Run
    100 ABMAT sit-ups
    200m Run
    100 Squats

    800m Run

    So I ended up tearing really badly on number 60 on the pull-ups slowed me down tremendously, but I fought back! did the sit-ups unbroken! Then the squats with only 2 stops of less than 7 seconds. Felt good about finishing this before the 50min cap.

    I think this is the hardest Endurance WOD yet...

    Note: my prior Angie time by itself, was a best of 39 minutes, so do all this in 48 mins, felt good!

  • Today is a Choose Your Own Adventure Day Workout

    Warm Up
    2 Rounds
    2 Minutes DU Practice (I did SU practice)
    2 Minutes Handstand Hold (I did wall walk practice)

    Power

    A1.) Close Grip Bench Press (10,7)7×7 @ 3010 Rest 60 seconds
    A2.) (Weighted) Chin Up 7×7 @ 2011 Rest 60 seconds (assisted with black band)
    B.)SA Dumbbell Power Snatch 3-4×6-8;80% rest 60 seconds (between arms)
    C.) Row 100m All Outx3-5 rest 1:40”

    (stopped after one set of row)

    D.) Windshield Wipers/TicToc Prac 3-4×25-30 rest 60 seconds
    E.) Back Extensions 3-4×15 rest 60 seconds

  • Weighted Mile Workout

    1 mile run w/ 30lb. weighted vest

    9:00

  • On the Fly 10-29-11 Workout

    Squat 7x #225
    30sec rest
    Max Rep Strict Pull ups-7
    30sec rest
    Max Rep Strict Chin ups- 5

    Squat 5x 250
    30sec rest
    Pull ups- 5
    30sec rest
    Chin ups- 7

    Squat 3x 285
    30sec rest
    Pull ups- 3
    30sec rest
    Chin ups- 4

    Squat 2x 305
    30sec rest
    Pull ups- 2
    30sec rest
    Chin ups- 3

    Squat 1x 315 (New PR!)
    30sec rest
    Pull ups- 2
    30sec rest
    Chin ups- 4

  • Saturday morning kick starter Workout

    Bottom to Bottom Tabarta Squats
    Then after last 10 second rest interval
    For Time:
    Run a mile
    30 Clean & Jerks @ 60kg