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

  • Run Workout

    7.35 miles around riverwalk and up the hill

  • WOD Workout

    7 minute AMRAP

    3 clean and jerk (95 lbs)
    3 toes to bar
    6 clean and jerk
    6 toes to bar
    9
    9
    12
    12

    And I got in 3 more clean and jerk. I wan't pushing too hard, just trying to see what it feels like for 13.4 coming up.

  • Chipper Workout

    Pull-Ups: Weighted or C2B

    50 KB swings 53/35
    200m run
    40 Gobblet Squats 53/35
    200m run
    30 Cal Row
    200m run
    20 Push-Ups
    200m run
    10 Strict Pull-Ups
    For Time.

    //

    Black band for max pull-up
    35#, knee push-ups, black + purple band push-ups

  • Crossfit Open 13.4 Workout

    7 minute AMRAP of:

    Clean and Jerk (135#/95#) / T2B Ladder (3,6,9,12,15,18, etc.)

    Knowing damn well that I can't do T2B, I was advised to try for about a minute to get a T2B and then just move on with the rest of the ladder as a mod.

    So, my official score was a 3.
    Doing the mod, I got through the 3s, 6s, and all 9 of the C&Js.

  • 4rds For Time: 400yd run, 25 burpees Workout

    4 rd for time 400yd run, 25 burpees

    Rd1 - 1:32-2:56
    Rd2 - 4:45-6:17
    Rd3 - 8:08-9:51
    Rd4 - 11:51-13:15

  • CrossFit Open 13.4 Workout

    CROSSFIT GAMES OPEN 13.4
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    - Clean and jerk, 3 reps (135/95#)
    - 3 Toes-to-bar
    - Clean and jerk, 6 reps (135/95#)
    - 6 Toes-to-bar
    - Clean and jerk, 9 reps (135/95#)
    - 9 Toes-to-bar
    - Clean and jerk, 12 reps (135/95#)
    - 12 Toes-to-bar
    - Clean and jerk, 15 reps (135/95#)
    - 15 Toes-to-bar
    - Clean and jerk, 18 reps (135/95#)
    - 18 Toes-to-bar…

    Score: 74

  • CrossFit Open 13.3 Workout

    Complete as many rounds and reps as possible in 12 minutes of:
    - 150 Wall ball shots (20/14#)
    - 90 Double-unders
    - 30 Muscle-ups

    Score: 246 (6 muscle ups)
    Tiebreak Time: 9:42

  • CrossFit Open 13.2 Workout

    Complete as many rounds and reps as possible in 10 minutes of:
    - 5 Shoulder to Overhead, 5 reps (115/75#)
    - 10 Deadlift, 10 reps (115/75#)
    - 15 Box jumps, (24/20″)

    Score: 206
    Notes: Lumbar destruction. Seriously jacked up my back on Thursday's main site WOD.

  • March 29th, 2013 WOD (130323) Workout

    For Time:
    20 KB Swings 2-pood/1.5 Pood
    30 Toes-to-Bar
    Run 400m

    4:36 Rx

  • Main Site "Nasty Girls" Workout

    WARM UP
    A. MOBILITY
    - Barbell: Calves
    - Band: Shoulder External Rotation (90/90)
    - Barbell: Sink Stretch
    B. BURGENER WARM UP & SKILL TRANSFER DRILLS
    C. OUTLAW BBG
    a. 7×2 Snatch from blocks (just above knee) – heaviest possible, rest 60-90 sec. DEMO VIDEO
    b. 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO

    ** Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean.

    WOD – “NASTY GIRLS”
    3 rounds for time of:
    - 50 Squats
    - 7 Muscle-ups
    - Hang Power Cleans, 10 reps (135/95#)

    Time: 11:39
    Notes: Broke the muscle ups into sets of 4 and 3 to prevent an 8 minute delay in order to finish the last 2 reps like last time.