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

  • SNATCH COMPLEX Workout

    5 rounds for weight:

    Take a couple of leightweight rounds before going for the real 5 rounds

    A round must be unbroken to count as a round - If you need to break up, you have to much weight on the bar

    Score is the heaviest weight in a complete round

  • Bodyweight Business Workout

    For MAX reps:
    (rough breakdown)
    - 10 min HSPUs (80)
    - 5 min air squats (170)
    - 3 min push-ups (100)
    - 2 min sit-ups (50)

  • June 1, 2011 Workout

    Pre WOD
    Floor Presses 5 x 3
    Last three sets at 225#

    WOD
    100 Double Unders

    15,12,9
    Power Cleans 155#
    Burpees

    400M Run

  • Wallball & Kettlebell Workout

    For Time:

    150 Wall Ball (20#) - 6#
    150 Kettle Bell (53#/35#) - 25#

    Break up as necessary.

    Time: 21:30 - First 50 reps in sets of 25. Remaining 100 in sets of 10.

  • The Chief Workout

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

    Post rounds completed for each of the 5 cycles.

    Last time we did Chief I did 17 1/3 rds @ 75# so I couldn't be happier with my performance today!

  • Karen + KBs Workout

    For time:
    150 Wall Ball ( 20#, 14#) - used 6#
    150 KB Swings (53#, 35#) - used 20# and 25#
    May be broken up into segments

    Ugh. I was not feeling this at ALL this morning...I only did 100 reps of each before calling it quits. Suckitude.

  • Speed Bench Press Workout

    WOD:
    Speed, Banded Bench Press (red band used ... a fairly thin band at our box)
    12 rounds, 2 reps per round
    80 LBs, 80, LBs, 80 LBs, 70 LBs (x9)

    Post Bench-Press (not for time; rather, for working muscles related to the bench press):
    70 Reverse Hyperextensions (20 LBs on the machine)
    100 Triangle/Diamond Push Ups
    100 Hip/Back Extensions
    200 Single Jump Ropes

  • CrossFit Totals Workout

    CrossFit Totals

    Max Back Squat

    Max Shoulder Press

    Max Deadlift

    Combine the sum of all three lifts to get your Total….

    Back squat 115 - did heavier the night before :(
    Shoulder press 60*
    Deadlift 165 - did not have time to try heavier

    340-reduction from last Totals :(

  • I broke a sledgehammer ! Workout

    800m run
    21 jumping lunges
    21 burpees
    50 hammers

    400m run
    15 jumping lunges
    15 burpees
    25 hammers

    800m run
    9 jumping lunges
    9 burpees
    50 hammers

  • The Chief/modified Workout

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

    Post rounds completed for each of the 5 cycles.

    Original numbers 15 rounds with 45lbs.

    Had to mod due to a bad wrist (bad form...go figure). Did med ball cleans 14lbs, abmats and squats.was able to get 17.