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

  • WOD 19-SEP-2013 Workout

    3 rounds for time:

    10 Chest-to-bar pull-ups / (I used a box)
    10 Front squats / (53lbs)
    10 Burpee box jumps (used two plates of 45lbs to jump on)

  • Double Unders, HR Push Ups, KB Swings & Lunges Workout

    5 rounds for time:

    30 DUs
    20 HR Push Ups
    10 KB Swings (44#)
    5 Lunges/leg w/ KB

  • WOD Workout

    4 rounds suicide burpees, 90 seconds each round

    4 minutes rest, during which 12 Bulgarian split squats each leg (holding 45 lbs dumbbells)

    4 rounds suicide burpees, 90 seconds each round

    suicide burpees = run 10 ft. and back, do 1 burpee, 20 ft and back, do 2 burpees, 30 ft. and back, do 3 burpees, 40 ft. and back do 4 burpees

  • PSKC Comp Class - 7.10.12 "Taste of the Games" Workout

    Class will be at 4:30 on Tuesday.

    This class is actually a friendly mini competition with 3 events based off the recently released games workouts:

    Event 1)
    Max GHD slamball throw for distance (14/10)
    - you will get 2 attempts each

    Event 2)
    Suicide-Style Shuttle run for time on turf

    Event 3)
    3 rounds for time:
    + 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
    + 7 C2B Pull ups
    + Stoplight run

  • Advanced 5x5 Workout B Workout

    Squat 5x5 (185 lb)
    Overhead Press 5x5 (95 lb)
    Deadlift 1x5 (165 lb)

  • typical Workout

    recording this a week late.....but I think this is what it was
    5 rounds....maybe 6
    25 squat
    15 push up
    30 flutter / bicycle (rotate)
    10 dip
    10 pull up w red

  • average dealio Workout

    6 rounds
    20 squat
    10 push up
    15 sit up on hamstring thing (twist sit ups every other round)
    5 pull up red band

  • Day 1 Workout

    Strength Training: Back Squat 1RM: 185#
    40% x5 = 95
    50% x5 = 115
    60% x3 = 135
    75% x5 = 155
    85% x3 = 165
    95% x1 = 175

    WOD
    4 Rounds For Time of:
    400m Run
    40x Air Squats (Sx: 40/30/20/10)
    40x Push-ups (Sx: 40/30/20/10)
    40x Leg Lifts (Sx: 40/30/20/10)

    Coach: Jason

    First official WOD = DONE! Coach said my back squat looked great, except I need to open my hips when I stand up. He said it's a symptom of Smith Machine squats. Even though my WOD was scaled I still finished! Yea me!

  • Karen Workout

    150 wall balls

  • Day 3 Workout

    Strength Training: Bench Press 1RM: 150
    40% x5 = 50 (warmup)
    50% x5 = 75 (warmup)
    60% x3 = 95 (warmup)
    75% x5 = 115 (work)
    85% x3 = 135 (work)
    95% x1 = 145 (work)

    WOD
    15:00 AMRAP of:
    6x Toe to Bar (Sx:Knee to Chest or Sit-ups)
    12x Box Jumps [Rx: 20/24] (Sx: 20)
    30x Double Unders (Sx: 3:1 Singles)

    Coach: Carlos

    Today was tough. I only had like 4 hours sleep and my body is still in crossfit shock from the last two days. I'm definitely bottom heavy (big legs) and weak in hand and core strength. Until I get lighter and stronger I'll need to scale any hanging bar work, but that's okay because hey... it's CrossFit right? The box jumps were easy (LOL) once I got over the initial fear of jumping straight up onto a 20" box. My first two attempts I choked.