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

  • Annie Workout

    Buy in:
    5/3/1 cy3, wk 3 dead lift & press
    240x5, 270x3,305x1+(11)
    115x5,130x3,145x1+(7)

    EMOM for 12 min 3 tap & go cleans (power or squat) @ 185#
    -did all but 2 sets unbroken, lost grip on 1 set, other set did squat cleans and dropped after each

    WOD:
    "Annie"
    50/40/30/20/10
    Double Unders
    Sit ups

    Cash out
    500m recovery row

  • 5/3/1 Squat and Press Workout

    Back Squat:
    5 x 250
    3 x 285
    6 x 315

    Deficit Deadlifts:
    5 x 295
    5 x 315
    5 x 385

    Strict Press:
    3 x 105
    3 x 120
    7 x 140

    *5 strict pull ups between sets

    5 x 3 strict HSPU

  • Sunday Team WOD - Crossfit Games Team WOD Workout

    Partner WOD - one partner is performing static hold while the other is doing work. Work can only be done when the first partner is in the hold

    Hold BB in Front Rack (215/145) - scaled to 115
    Row 1000M - rowed 500m

    Ovearhead BB hold (115/95)
    50 burpees - did 20

    Hold push up plank
    75 Thursters (95/65) - did 38

  • 07-22-2012 (at Jakes) Workout

    3 Rounds for time

    8 Thrusters (#105)
    10 Kettle (#44)
    50 DU
    20 PU

    Time: 16:27

  • 120720 Workout

    For time:
    30 GHD sit-ups (did reg sit-ups)
    225 pound Deadlift, 30 reps
    30 Double-unders
    95 pound Overhead squat, 30 reps (did 65 lbs)
    30 Pull-ups

    14:24

  • 120721 Workout

    Front squat 2-2-2-2-2-2 reps

    205-205-215-215-225-245

  • 8 mile run Workout

    8 mile run on BWI Trail. Felt good to run.

  • CFG 11.5 Workout

    20 Min. AMRAP
    5 Cleans #145/100/75 Masters Women 55+
    10 TTB
    15 Wallball #20/14/10

    7 rounds + 5+2 - 217

  • 19! Marriage Workout

    19! Marriage for time

    DU/situps

    15:07

  • 100 HRPU's for CF 402 Challenge Workout

    Had 5 friends try crossfit today...

    As they did the baseline I helped them with my coach for form and what not...

    I did:

    Not a real WOD.. just messin around during warmup.

    500m Row
    10 KB Swings 35#
    20 Air Squats
    10 HRPU's
    10 Pull-ups

    Tonight I did 100 HRPU's for time

    Time 6:03 ... still sore from "karabel" first 60 felt decent and then suck mode kicked in...

    I guess there is a CF 402 Challenge or something kicking off tomorrow.... needed a baseline time for this movement. Done!!