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

  • Invincible Workout

    For Time:
    -30 Burpee Challenge (57 seconds)

    5 Rounds Not For Time:
    -5 Push Press (135#)
    -5 Strict Pull Up
    -5 HSPU
    -10 Ring Row

  • Front Sight Workout

    Skill:
    Work progressions to Muscle Up

    10 Rounds for time (30 minute cap)
    2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
    4x Curtis P’s (105#/75#)
    6x Wtd sit ups (45#/35#).

  • 12.01.11 WOD Workout

    Buy in- 50 Wallballs
    then,

    3 rounds

    30 double unders

    15 slamballs 20#

    10 front squats 135/95

    Cash out-Max reps @ bodyweight back-squat 5x 140#

  • Jump Rope/Thruster/Burpee Workout

    AMRAP in 10 minutes:
    50 Jump Rope
    10 Thrusters 35# Dumbbells
    10 Burpees

    Completed 4 rds then 50 Jump Rope - 10 Thrusters

  • Clean pull 3x5 Strength

    Clean pull, heavy.

  • WOD Workout

    21-15-9

    squat clean 60 kg
    high box jump
    push-up
    5 sit-up every minute

  • Crossfit games open WOD #1 Workout

    7 minute AMRAP:

    Considering I just came from bouldering for an hour and all the other workouts I've done over the last week and a half I am really happy with this. I didn't film it but I am positive all of these would have been approved. I was flat on the floor for most of these ffs.

  • Push press Workout

    4-4-2-2-1-1

  • Crazy Cow Workout

    WOD

    • 100m Farmers Carry (64kg/140lbs)
    • 200 Double Unders
    • 500m Row for time

    Gaah this was very challenging! I got almost the whole 100m without putting the bells down. The row sucked I was so out of breath and my foot got loose and I had to fix that and probably lost 10 seconds on that.

  • ROUNDS FOR TIME Workout

    4 ROUNDS FOR TIME OF:
    20 x PULL UPS
    30 x D.U.
    20 x KB SWINGS