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

  • Squat Clean & Under Workout

    Count the squat cleans in each round:

    3 mins max squat cleans (65lbs)
    3 mins max double unders
    2 mins max squat cleans
    2 mins max double unders
    1 min max squat cleans
    1 min max double unders

    I got 23, 10, 7 (Did full cleans starting at setup from squat position. More concerned about form right now until I get it down)

    Post WOD: 20 lb weighted pull-ups, minimum sets to get to 30 reps. I did it in 4 sets: 10, 10, 5, 5. Felt like I had elephantitis of the nuts swinging around 20 pounds.

  • 05-20-11 Brian's Birthday WOD Workout

    3 Rounds:

    11 HSPU (on box, 1st round toes then knees for rest)

    11 Pull-up

    11 Clapping Push-up (no claps)

    then

    33 T2B (toes to air in front of me :/)

    33 DU’s 99 Singles

  • Shoulder Press 2x8 Workout

    1 - 45#
    2 - 45#
    3 - 45#
    4 - 45#
    5 - 50# (1)
    6 - 45#
    7 - 50#
    8 - 50#

    was supposed to do 10, but hurt my neck and had to stop at 8

  • 3/14 Workout

    Skill work- split jerk

    4 rounds of:
    -4 hspu
    -8 ground to overhead 95#
    -12 burpees

  • Wallball/Box Jump/Run Workout

    Shoulder Press

    3 @ 70% (130#)
    3 @ 80% (150#)
    3 @ 90% (165#)

    WOD:

    20min AMRAP (Team)

    10 Wallball 20#
    10 Box Jump 24
    200m Run

    4rds + 30 BJ

  • Askelkyykky, vatsat ja läpsy päähän Workout

    Superkids:

    7 min AMRAP

    20 x askelkyykky
    12 x hollowkeinunta
    6 x läpsäytys olkapäähän tai päähän käsilläseisonnassa

    Ninjat:

    9 min AMRAP

    20 x lisäpainoaskelkyykky
    12 x abmat-vatsa lisäpainolla
    10 x läpsäytys olkapäähän käsilläseisonnassa

  • 9.5 Mile Run Workout

    CFE

    Time: 1:15

    Just under 8 minutes/mile - I've never gone out to run anything over 5 miles before so I was happy with this.

  • May 18, 2011 Workout

    WOD
    25 Ring Rows (HSPU)
    50 Push Ups (Pull Ups)
    75 Sit Ups(Push Ups)

    Swapped out exercises to rest my shoulder...

  • 1 Mile Intervals (CFE) Workout

    (4) 1 Mile Intervals
    3 Min Rest Between each

    6:39
    6:45
    6:15
    6:54

    I am backfilling WODs so I could be off on the times

    I was dreading this workout as soon as I heard it...

  • May 14 Saturday CrossFit Workout

    Partner WOD:
    One partner working at a time alternating through the following:
    400M Run
    20 Wall Ball Throws
    30 Box Jumps