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

  • Roy Workout

    “Roy”

    Five rounds for time of:
    225 pound Deadlift, 15 reps
    20 Box jumps, 24 inch box
    25 Pull-ups

    First time doing Roy so its an automatic PR, but much improvement is needed. I could only do 155 lbs for the deadlift since it was 75 reps. I tore my left palm which really slowed me down.
    That plus the fact that I came in every day this week, I think its time for rest days.. I'll be back at it on Monday :D!

  • Hips don't lie Workout

    Strength: Find Thruster 1RM

    WOD:
    21-15-9
    -Thrusters (95/65)
    -40 yard "prison-style" lunge after each set of thrusters

    Thruster 1RM: 155
    WOD: 9:24 rx'd

  • Hips don't lie Workout

    Strength: Find Thruster 1RM

    WOD:
    21-15-9
    -Thrusters (95/65)
    -40 yard "prison-style" lunge after each set of thrusters

    Thruster 1RM: 85
    WOD: 9:52 @ 45#

    Welcome back to Crossfit after a week of being lazy and eating poorly. Yikes!

  • CrossFit games open WOD 12.3 Workout

    Complete as many rounds and reps as possible in 18 minutes of:

    15 Box jumps (M 24" box / F 20" box)
    12 Push press (M 115 lb / F 75 lb)
    9 Toes-to-bar

    6 rds + 15 BJ / 4 PP

  • -WOD- Workout

    3min EMOM
    8 x KB Cleans
    8 x KB Presses
    8 x Burpees

  • 15.9.2019 CF Workout

    Lepoja

  • KB FGB Workout

    Wall Ball - 20lb slam ball
    SDHP - 2 x 1pood KB's
    Box Jumps - 18" box
    Push Press - 2 x 1 pood KB's
    AirDyne Cycle - used RPM's instead of calories for score

    Rd.1 = 80 reps + 33 RPM's
    Rd.2 = 63 reps + 30 RPM's
    Rd.3 = 53 reps + 31 RPM's

    First attempt at FGB.

  • To the 16th Power Workout

    16 Min. AMRAP
    16 Single Arm KB Swings (8L / 8R) 1p / 1.5p
    16 Single Arm KB Power Cleans (8L / 8R) 1p / 1.5p
    16 Box Jumps - 18"/24"

  • Lunging Fran Workout

    Pre WOD:
    1 Rep Max Thruster (165lbs)

    WOD:
    For Time

    21-15-9
    Thrusters (Rx 95/65)
    40 yards of Prisoner Walking Lunges after each set.

  • Lunging Fran Workout

    Pre WOD
    1 rep max thruster - 185#

    WOD
    21-15-9
    95# Thruster
    40 yards of Prisoner Walking Lunges after each set

    4:43