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

  • CFG 12.4 Workout

    12 Minute AMRAP

    150 Wall Ball 10' #20 finished in 9:37
    90 DU finished in 15:15
    30 MU did 1

  • Crossfit Games Open WOD 12.4 Workout

    Complete as many rounds and reps as possible in 12 minutes of:

    150 Wall balls (Karen)
    90 Double-unders
    30 Muscle-ups

    Official workout description & rules here: http://bit.ly/xpVVGz

    My Karen time was 8:19

  • Karen Workout

    150 Wall Balls

    9 ft target, 14 lbs

  • Power Snatch Workout

    3 Power Snatch @ 120
    On the minute, every minute, for 15 minutes

  • WOD Workout

    21-15-9
    Hand Release Push-ups
    24" Box Jumps
    Ring Dips (green band)

    arms and shoulders totally smoked.. time for a couple rest days.

  • My Shot at Karen ... I mean 12.4! Workout

    Unfortunately, I had a setback on Friday afternoon with the ankle. We had a fire call that evening. It was a brush fire up a drainage flume/run. I had to move a live hose for about 45 minutes and soak the land. Unfortunately, the footing was horrible (soft earth and loose rocks) for moving a live hose on an injured ankle. Every step I took, my ankle rolled, swelling more and more in my boots.

    I already knew that, at best, I would get to 240 (I don't have MUs yet) but the added strain made the initial double under attempts damn near impossible. Still, I got a few of them in my 2+ minutes at DUs. So, not horrible, all things considered.

    CrossFit Games Open WOD 12.4:
    12 Minute AMRAP
    150 Wall Balls (20 LBs to 10' target)
    90 Double Unders
    30 Muscle Ups

    Oh, and I told Faith, one of our coaches/owners, that if I see Wall Balls on the board anytime before 2013, I am going to do something horrible to them.

  • Flip Shit Workout

    WOD
    5 Tire Flips 300#
    25 Back extensions using tire
    4 Tire Flips
    25 GHD Situps using tire
    3 Tire Flips
    25 Box Jumps onto tire
    2 Flips
    25 Double Unders
    1 Flip
    Farmer carry tire back to starting position and repeat cycle 1 more round.
    Distance for farmer carry was about 40m.

  • yoga & handstands 20 min Workout

    handstand
    40 sec
    1 min
    35 sec

  • Invictus May 28 2014 Workout

    Total 105min

    3 rounds, not for time, of:
    200m row
    5 OHS 15kg
    10 ring row

    OHS ladder 15, 25, 30, 35 kg

    C.
    Five sets for times of:
    Row 500 Meters
    7/5 Muscle-Ups > 10 C2B
    7 Overhead Squats (185/135 lbs) 61kg > first set 35kg, rest 30kg
    Rest 3 minutes
    Results: 7.44, 5.06, 5.07, 5.14 = 40.24
    Avg/max HR 162/186

    D.
    Three sets of:
    Single-Arm DB Row x 8-10 reps @ 2111 > 8, 10, 10, 35 lb
    Rest as needed
    Glute-Ham Raises x 6-8 reps @ 3011 > 6,6,6
    Rest as needed
    GHD Sit-Ups x 12-15 reps > 15,15,15
    Rest as needed

    E.
    5 min of running

  • 12.4 Workout

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (9kg 10ft)
    90 Double-unders
    30 Muscle-ups