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

  • Elizabeth Workout

    Warmup
    300m Row

    Skill/Strength
    Barbell Complex
    3x3
    Deadlift/Hang Power Clean/Front Squat/Squat Clean

    WOD
    21-15-9
    Squat Cleans 135lbs
    Ring Dips

    Friday the 13th just meant it was time for a new benchmark PR! Very Happy about this one!

  • 100 Burpee Challenge Day 9 Workout

    100 Burpee Challenge Day 9 = 9 burpees

  • The Bear Complex Workout

    "The Bear Complex"
    Five Rounds* of:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    *1 Round = 7x through the progression, without releasing the bar. Increase weight each round. This WOD is not for time.

    (then i did 50 back squats with 55lbs)

  • "Not Yet The Weekend" - FCSC Workout

    Warm up:
    8 Rounds of Tabata Double Unders

    Snatches:
    3/2:00 x 8rounds
    @175lbs

    Day 2 of Push up Challenge:
    200 in as little time as possible

  • Run Row Workout

    1000 m row
    1000 m run
    rest 3 min
    400 m row
    400 m run
    rest 2 min
    200 m row
    200 m run

  • AMRAP 15022020 Workout

    AMRAP 15
    3 Dragon Flags
    20 Box Jumps 24” box
    20 m farmer’s walking lunges, 2x16 kg KB’s

  • The Almost Missed WOD Workout

    I started a new gig about a month ago. Each morning we have three quick check-in calls (we're a disparate and remote workforce). All three never taken more than 25 minutes. I opted for some extra sleep this AM and to attend the 8:15 class, which all my friends were going to today anyway. No problem; except my calls went 24 minutes long.

    Still, I busted ass down to the box and got there in time for a VERY quick warm up and stretch. Thankfully, the 8:15 class is really slow in starting. Woo-hoo for chatty crossfitters ... well, for today anyway :).

    Warm Up:
    A few squats is all I had time for.

    Mobility:
    I believe I stretched something at some point before getting going.

    Max Effort:
    High Bar Back Squats
    1x 5 @ 60% of 1RM (185 lbs)
    1x 5 @ 70% of 1RM (200 lbs)
    1x 5 @ 75% of 1RM (210 lbs)

    MetCon:
    4x (15:00 Cap)
    5 Dead Lifts @ 315 lbs*
    20 Hand-release Push Ups
    12 Chest to Bars

    *I had to cale to 225 lbs because (a) 315 was too much today and (b) we had no room for another bar and the only other dude bar was set for my two buds at 225.

  • Misc Workout

    5 Rounds for Time

    10 Helo Pullups
    20 air squats
    30 push ups
    40 flutter kicks (4 count)

  • Exertion Workout

    5 X 3 Dead Lift (145-155-165-175-185)
    5 X 3 Bench Press (45-55-65-75-85) ---- Never bench pressed before! Hopefully these numbers go up quickly.

  • Fight Gone Bad Workout

    Box Jumps (20")
    Push Press (75#)
    Calorie Row
    Wall Ball (20#)
    SDHP (75#)

    63 more than my first time on 3/5/12

    Round 1: 117
    Round 2: 80
    Round 3: 74