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

  • Fran Workout

    Warm up

    3x
    8 KB Swing 35lb
    8 Goblet Squat 35lb
    8 Push-ups

    Wall Squats 20sec on 20sec off.

    Shoulder Stretching

    Strength Work

    Push Press 5-4-3-2-1 (last rep is actually an AMRAP with about 95% of max
    65-65-85-85-105x6

    WOD - Fran

    21-15-9 Thrusters / Pull-ups

    Round 2 of Fran and what a great experience... old time with 65# was 11:17

    Today I went unbroken on all thrusters and only a Green Band for the first 21 pull-ups... added blue for last 2 sets.

    Time 8:19... Improved by almost 3 minutes!!!!!!! Going RX next time for sure!! I think I could have nailed Rx but coach wanted even comparison for the challenge.

  • Supersets and Abs Workout

    Bench Press + Barbell Row:
    - 9 x 40kg + 10 x 60kg
    - 9 x 50kg + 10 x 60kg
    - 9 x 60kg + 10 x 60kg
    - 9 x 70kg + 10 x 60kg
    - 9 x 80kg + 10 x 60kg
    - 9 x 90kg + 10 x 60kg
    - 4 x 100kg + 10 x 60kg
    - 2 x 105kg + 10 x 60kg
    - 1 x 110kg + 10 x 60kg

    Inclined Dumbell Bench Press + Barbell Curl & Shoulder Press (palms facing in)
    - 26kg x 9 (each Dumbell) + 25kg x 7
    - 28kg x 9 (each Dumbell) + 25kg x 7
    - 30kg x 9 (each Dumbell) + 25kg x 7
    - 20kg x 11 (each Dumbell) + 25kg x 7

    Decline Ab fun with 9kg Med Ball:
    - start of with 1m throws to partner, then 2m and 3m for the other sets
    - 3 rounds:
    - 5 med ball decline situps
    - 5 med ball throws (body 1/3 way down and hold)
    - 5 med ball throws (body 2/3 way down and hold)
    - 5 med ball throws (body 1/3 way down and hold)
    - 10 over head med ball thtows (partner standing behind)
    - 5 med ball decline sit ups

  • Cindy Workout

    Lift: Ring Dips 4 max sets

    WOD: Cindy

    5 pull-ups
    10 push-ups
    15 squats

    AMRAP 20 min.

  • Tues 02/07/12 Workout

    Lift/Skill: hand walking, HSPU, head stands

    WOD:

    30 HSPU
    40 pull-ups
    50 KB swings
    60 sit-ups
    70 burpees

    For Time

  • 402 - Wallball Madness Workout

    Warmup
    3x
    8 KB Swings
    8 Goblet Squats
    8 Pushups

    Strength
    5-4-3-2-1 Strict Push Press
    Not too thrilled about this showing. My 1RM Press is 175. 155 felt super heavy! could be the squat clean thrusters from last night. But still tough!
    95/135/155x2/155x1/155x1

    WOD
    3 RFT
    20 Wall Ball 20lbs
    15 Med Ball Cleans
    10 Med ball Pushups - 10 per arm.
    8:39 - quads were on fire!

  • 02-17-2012 WOD Workout

    For time;

    500m row

    Then,

    30-20-10

    Hang Power Cleans 95

    Pull ups

    KBS 1.5

    Burpees

    This sucked. Late night = terrible time. Gotta work on Kipping pullups, that would have saved a lot of time.

  • Hip Mobility Workout

    4 Rounds
    7 Squat Clean 135/95 or AHAP (105#)
    ME Strict Pull-up -since i only did 2 strict pullups - went w 24 ring rows
    Score reps and time.

  • Squeeze the Juice Workout

    Warmup/skill - double unders

    5 rounds
    15 American Swings (53/35)
    12 Toes2Bar
    9 Hang Cleans (135/95)
    6 Push Press (135/95)
    Stoplight Run

    Cool down - couch stretch 2 minutes each side

  • CrossFit Games Open WOD 12.2 Workout

    CrossFit Games Open WOD 12.2

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:

    75/45 Snatch, 30 reps

    135/75 Snatch, 30 reps

    165/100 Snatch, 30 reps

    210/120 Snatch, 30 reps

  • 120216 Workout

    21-15-9

    Power Clean 115#
    Thruster 115#