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

  • November 24 Workout

    5 rounds for time:

    400 meter run
    5 tire flips
    15 20lb ball slams
    20 V ups

  • Filthy Fifty Workout

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 25 lbs
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 35 lbs
    50 Back extensions
    50 Wall ball shots, 15 pound ball
    50 Burpees
    50 Double unders

  • 1000m row Workout

    1000m row. Flat out. For time.

  • Seven Workout

    "The Seven"

    Seven rounds for time of:
    7 Handstand push-ups
    135 pound Thruster, 7 reps scaled at 95 pounds
    7 Knees to elbows
    245 pound Deadlift, 7 reps scaled at 95 lb so I didn't have to use a different bar
    7 Burpees
    7 Kettlebell swings, 2 pood scaled at 44 lb( it is what I had)
    7 Pull-ups

    Scaled rounds to four

  • clean/front squat/jerk/pullups Workout

    Partner WOD at CrossfitGVA

    For time, alternate partners, each partner does all repetitions:

    5 rounds, 30 kg. of

    5 Power clean
    10 front squat
    5 Jerk
    10 Pullups

    15:54

    My partner is new to crossfit, so was a bit slow.

  • Snatch Work/Cindy Workout

    Snatch Work
    Did several reps @ 115#. Then a few at 145#. The 3 @ 165#

    Mini Cindy
    10min AMRAP
    5 pull up
    10 push up
    15 squat

  • More Rings Workout

    AMRAP in 20 minutes of:
    -5x Burpee-pull ups
    -7x Ring push-ups -
    9x Front squat (95#/75#)

    7 2/3 rounds with 95#

  • Outlaw 121123 Workout

    For Monday morning:

    WOD 121123:
    Strength

    1) Every 15 seconds for 5 minutes (21 total reps):

    1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

    Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

    (335 + blue bands)

    2) Bench Press: (285 base)
    1X8 @ 70%, 205
    1X5 @ 75%, 215
    1X5 @ 80%, 235
    1X3 @ 90%, 260
    1X3 @ 95%, 270
    1X3 @ 100%, 285
    – based off heaviest set from 121116, rest 60-90 seconds.

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    Conditioning

    3 rounds for total reps of:

    1 min ME Burpee Over-the-Box Jumps 24" (touch on top required)
    1 min ME C2B Pullups
    1 min ME DB Ground to Overhead 50/35# (kb)
    *Rest 1 minute.

    Midline

    5 min alternating BB TGU 95/65#

    Notes: This should not be performed for max reps. Keep technique clean and move smoothly through each rep.

  • Tabata Workout

    Tabata
    AMRAP 8×20″/10″ of
    Wall Balls
    KB Swings
    Push Presses
    SDHP

  • biking 1 hour Workout

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