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

  • Crossfit Total Workout

    Back Squat

    Shoulder Press

    Deadlift

    215+130+285= 630

    PR'ed on my Back Squat and Press (my press hadn't went up in months for some reason). My deadlift went down.. wth

  • Nicole Workout

    20min AMRAP

    400m run

    Max effort Pull- ups

    97 Pull-ups w/green band
    6 rounds + 400m run

  • 03-07-11 Thrusters/Sprint WOD then DU & KB WOD Workout

    Thrusters/Sprint WOD
    20-15-10-5 Thrusters 135/95
    100-80-40-20 Sprint

    then

    DU & KB WOD
    20 DU's on the minute until you make it through 200 KB's.

    Orange KB

    For the 1st WOD, I did 55lb...For the 2nd WOD, I did 100 KB in 10min.

  • Elizabeth Workout

    21-15-9: Squat Cleans (135#), Ring-dips

    Modified: Back Squats (135#)

  • Nicole Workout

    20min AMRAP

    400m run

    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.

  • Fran Workout

    21-15-9 rep rounds of:
    Thrusters @ 75#
    Pull-ups

    Beat old time by 02:40
    time to move the weight up to 95# now

  • Jaybird Workout

    5RFT
    3 Power Snatches
    5 HSPU
    7 Box jumps 24"/20"

  • Annie Workout

    50-40-30-20-10
    Double unders
    abmat situps

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

    I feel like I could of done better. Still on ringrows.

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

    Eh, couldn't hold onto the bar. I was gunning for 137. Shoulders and back said yes, forearms said F*** NO!