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

  • Ring dips, bench press and back squat Workout

    5 rounds for time:
    15 ring dips
    15 bench press @ 115#
    15 back squat @ 165#

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY

    Then:

    15 min AMRAP

    5 Pull-up C2B

    10 Squat

    15 Double Unders

    185lb squat x 20 for the challenge

    12 + 3C2B Rds on the AMRAP. C2B pull-ups take their toll quickly. I think I could have done a Rd a minute if I had planned it out.

  • Murph Workout

    Run 1 mile
    100 pull up
    200 push up
    300 squat
    Run 1 mile

  • DL - Squat - Push Press Workout

    21 DL(225)
    50 squats
    21 push press (135)
    15 DL
    50 squats
    15 push press
    9 DL
    50 squats
    9 push press

  • Cream Puff Workout

    5X3 Push Press (95, 115, 135, 155, 165)

    WOD: For Time

    21 Sumo Deadlift High Pull (95/65)
    40 Air Squat
    21 Push Press (95/65)

    15 SDHP
    40 Air Squat
    15 Push Press

    9 SDHP
    40 Air Squat
    9 Push Press

  • 06-03-11 WOD Workout

    5 Rounds:

    5 HSPU - Box

    10 Box Jump 20

    15 KBS 1pood

    400m Run

    Shoulder was really sore with this one. I can't remember my time, but I still wanted to log it!

  • 6-11-11 WOD at CrossFit CLE Workout

    7 Rounds

    10 Wall Balls
    10 Pull-ups - Green Band

    I was traveling all week and was dieing to workout!! I'm glad I got in at least one good workout on my trip!

    Warm-up Skill - Double Unders
    Mobility WOD after Workout

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY

    Then:

    15 min AMRAP

    5 Pull-up

    10 Squat

    15 Double Unders modded to 45

    10 2/3 +4

    Really happy with my pull-ups today, even if the double unders are still beyond reach. Rhythm is everything on kipping PUs.

    Thinking about getting sweat bands to keep sweat off of my palms to prevent tearing.

    Excited for the squat challenge over the next few weeks, as squats are one of my worst lifts.

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY

    215x20 That was just as hard as I remembered last time we did the challenge! It's gonna be a long 8 weeks.

    Then:

    15 min AMRAP

    5 Pull-up

    10 Squat

    15 Double Unders

  • KB clean, KB snatch, 1 arm OHS Workout

    8min AMRAP
    9 KB clean (24)
    6 KB snatch (24)
    3 1 arm OHS (24) - scaled to 15kg DB
    5 rounds