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

  • Regional 1 Workout

    21-15-9

    Deadlift 315#
    Box Jump 30"

  • WOD Workout

    AMRAP in 10 minutes:

    1 Toes to Bar
    1 Box jump
    1 Wall climber

    2 Toes to Bar
    2 Box jump
    2 Wall climbers

    And so on.

    I made it to the round of 8, completing 3 of the wall climbs

  • 2.15.13 Workout

    2011 CrossFit Games Open WOD #1

    10min AMRAP

    15 Power snatch 75/55 (45#)

    30 Double unders (or 20 attempts. I got a total of 6 true DUs!)

    2 rounds + 12 reps

  • CF Invictus Performance WOD - 021513 Workout

    A.
    Four sets of:
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 60 seconds
    I did these at a very low weight, peaking at about 185. I lowered at a speed slower than 3s, as I really wanted to make sure I hit my upper hamstrings properly, while staying aware of the "right kind of pain".
    Dumbbell External Rotations x 8-10 reps each arm @ 2020
    Rest 60 seconds
    I kept this weight relatively low to focus on form - exercise was done from a side laying position.

    B.
    Two rounds for time of:
    500 Meter Row
    Hand-Release Push-Up x 20 reps
    24/16 kg Kettlebell Swings x 30 reps
    400 Meter Run
    500m Rows were done in 1:50, Kettlebell Swings were done with a 55lb dumbbell. Push-Ups were split up into sets of 10, Swings were split up into sets of 15. 400m Run was done in 8.0 each set.

  • Back squat 1RM then "Catapult" Workout

    1RM BS

    Catapult
    9, 7, 5
    BS 55#
    Bar muscle up (red band)

  • 2.18.2013 - Run for Your Life. Workout

    Wendler Strict Press:
    65% - 5 reps - 115
    75% - 5 reps - 135
    85% - 5+ rep - 150

    WOD: 2 Mile Run - 14:33

  • Bench press Workout

    5-5-3-3-1-1

  • Siete Workout

    7 RFT
    7 push jerk (155/105#)
    7 C2B pull-ups
    7 burpees

  • CF Invictus Performance WOD - 021313 Workout

    A.
    Six sets of:
    Shoulder Press x 2-3 reps @ 20X1
    Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.
    I was up to about 135 on these, but after a couple of reps, my form really slid, and I was arching my back. I really need to work on driving the weight up, as opposed to cheating to get the weight up.

    B.
    Four rounds for time of:
    115/75 lb. Push Press x 10 reps
    24″/18″ Box Jumps x 20 reps
    Double-Unders x 30 reps
    I FORCED myself to get through a fourth set of these. For Push Presses, I got a pretty good rhythm going for the most part, but had to break them down as the sets progressed. For Box Jumps, I tried to do more than 10 in a set in the early going, but got back down to 2 sets of 10. For Double Unders, I tried to get as many as I could unbroken, and went from there - forearms pretty weak.

    I was a crumpled mess after the third set, but after a break, worked my way through the final set.

  • Siete Workout

    7 RFT
    7 push jerk (155/105#)
    7 C2B pull-ups
    7 burpees