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

  • Cindy Workout

    20 Minute AMRAP:

    5 Pullups

    10 Pushups

    15 Air Squats

  • Double Unders, Back squats, Pull ups Workout

    5 Rounds
    30 Double Unders
    *20 Back Squats (45 lbs)
    *10 Pull Ups (*if you start to tear, switch to push ups    )

  • Grace Workout

  • Invictus May 31 2014 Workout

    Total 90min

    3 rounds, not for time, of:
    Row 200m
    6 OHS 15kg
    6 thruster 15kg
    5 push ups
    6 ring row

    OHS ladder 25, 30, 35 kg

    A.
    “2014 Regionals Event 7″
    64 Pull-Ups
    8 Overhead Squats (205/135 lbs) 61kg > 35 kg
    Result: 11.40
    Avg/max HR 172/184

    Crush this, but don’t get too cocky. After all, you didn’t do six events prior to this one.

    B.
    “2014 Regionals Event 6″
    For time:
    50-Calorie Row
    50 Box Jump-Overs (24″/18″)
    50 Deadlifts (180/120 lb) 55kg
    50 Wall Ball Shots (20/14 lbs)
    50 Ring Dips > 25
    50 Wall Ball Shots (20/14 lbs)
    50 Deadlifts (180/120 lb)
    50 Box Jump-Overs (24″/18″)
    50-Calorie Row
    Result: 37.05
    Avg/max HR 176/192

  • 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.