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

  • Angie Workout

    Pre WOD Strength: 1x20 back squats

    WOD:
    "Angie"
    -100 pull-ups
    -100 push-ups
    -100 sit-ups
    -100 squats

  • PURE WOD 5.21.12 Workout

    Group Warmup

    SWOD

    Find 1RM - Front Squat
    135, 165, 185, 205, 225, 245
    -245# is a new PR by 5 pounds-

    WOD

    5RFT:
    -90 Single Unders
    -400m Run
    -10 KB Swings (53#)
    -15 AbMat Sit-Ups
    -10 Burpees

    Post WOD

    AMRAP Wall Balls for 2 Minutes
    -50 reps-

  • Angie + 1x20 Back Squat Workout

    Pre WOD Strength: 1x20 back squats - 245#

    WOD:
    "Angie"
    -100 pull-ups (went to ring rows at ~70, hand was starting to rip)
    -100 push-ups
    -100 sit-ups
    -100 squats

  • 100 Burpee Challenge Day 46 Workout

    100 Burpee Challenge Day 46

  • Deck of Cards Workout

    Find 3RM Back Squat
    45 x 7
    135 x 5
    185 x 5
    205 x 5
    225 x 3
    245 x 3
    265 x 2

    Deck of Cards
    12 min AMRAP
    Diamonds = Pull Ups
    Hearts = Box Jumps
    Clover = Double Unders
    Spades = 40# Ball Slam
    Joker = 200m run

  • Long Jackie Workout

    3 rounds for time:

    1st round: 1000m row, 50 thrusters 45#, 30 pull ups
    2nd round: 500m row, 25 thrusters 45#, 15 pull ups
    3rd round: 250m row, 13 thrusters 45#, 8 pull ups

    Finisher: 50 abmat sit ups
    results:
    round 1: 9:14
    round 2: 5:11
    round 3: 3:18
    finisher: 2:02

    Total: 19:46

    those thrusters become pretty tough! my row needed to be faster

  • Day 1, Week 3 OLY Lifts and MetCon Workout

    OLY Lifts --- Snatch 5 sets, varying rep range
    Snatch Pull 5 sets, varying rep range

    Snatch 5 @ 80% 1RM (135) --- 110
    3 @ 85% 1RM (135) --- 115
    2 @ 87.5% 1 RM (135) --- 120
    3 @ 85% 1 RM (135) --- 115
    4 @ 82.5% 1RM (135) --- 115 as I don't have 2.5 weight plates

    Snatch Pull 3x4 @ 160
    2x5 @ 165

    Skill Work ---- Handstand Push ups Work
    50 Strict Handstand Push ups/Handstand Hold at lockout

    MetCon --- 8 x 200 m repeats --- Rest 1 min between repeats --- Keep splits at 2-3 seconds
    1 --- 34 seconds
    2 --- 34 seconds
    3 --- 34 seconds
    4 --- 36 seconds
    5 --- 37 seconds
    6 --- 36 seconds
    7 --- 37 seconds
    8 --- 36 seconds

    The 200 m repeats were AWFUL! I still need a lot of work on the Snatch, especially in catching it in the squat, that is a flexibility issue.

  • Monday Funday - Yea, Its a Thing Workout

    Warm Up:
    3 Rounds
    Run 400m
    20 KB Swings @ 24kg

    AHAP:
    Clean and Jerks
    3reps/3:00 x 8 rounds

    1: 205#
    2-7: 215#
    8: 225#

  • Angie Workout

    Pre WOD Strength: 1x20 back squats

    WOD:
    "Angie"
    -100 pull-ups
    -100 push-ups
    -100 sit-ups
    -100 squats

  • Ugh #CrossFit Workout

    2 Rounds of : 20 C2B Pullups
    20/10 Ring Dips
    20 KB Swings (2pood)
    Rest 2 mins
    20 Pullups
    20/10 Ring Dips
    20 KB Swings (2pood)
    Rest 2 Mins

    This sucks