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

  • Run 50 - 50 Run Workout

    For time:
    (20 minute cap)

    400 m run
    50 hang cleans (115/75)
    50 front squats
    400 m run
    Post WOD:
    2 x 1 minute weighted plank (45/25)

  • at home WOD Workout

    10 Push Press
    10 Sumo deadlift row w/ 25lbs KB
    DB walking lunge
    8 Single arm bench press
    10 KTS
    15 KB swings
    3 chin-ups
    20 bowflex rows

  • Wallball/Run/KBS Workout

    3rds
    1min Wallball 20# (27, 24)
    1min rest
    1min 200 run
    1min rest
    1min KBS 2pood (26, 20)

  • Conditioning Workout

    1 round for time of:

    8 Hang Snatch (full squat) 155/105#
    23 C2B Pullups
    32 Single Arm BB OH Walking Lunges 70#

    *There is a 15 minute time cap.
    hands hurt couldn't do more than 1 round

  • Jackie Workout

    10-10-10-10 Deadlifts unbroken

    For Time:
    1000m row
    50 Thrusters (45# bar)
    30 Pull-ups

    10:17

  • Fight Gone Bad Workout

    Three rounds of:
    1 min 14# Wallball (Max reps)
    1 min 53# SDHP (Max reps)
    1 min 16" Box Jump (Max reps)
    1 min 53# Push-press (Max reps)
    1 min Row (Max calories)

    In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    WB: 25-25-20
    SDHP: 20-20-18
    Box Jumps: 32-32-35
    PP: 15-14-17
    Row: 12-11-11

  • Row+T2B Workout

    4 rds

    400m row
    10 T2B

    Use rower timer = select workout + new workout + intervals:time

  • Team WOD - 4 person Workout

    Team: Chris, Issa, Troy, me

    In teams of 4 complete:

    400m prowler push - 200 m prowler push with Chris 180 lbs on prowler
    800m run - 200 m
    2km row - 500 m
    100 Box Jumps - 25 on 20" box
    100 OH Squats (45/35lbs) - 40 OHS @ 35

  • Bear Crawl & Air Squats Workout

    @ CrossFit Durham free community workout

    Warm up:
    20 m walking lunges
    20 m broad jumps
    10 m broad jumps w/ burpees
    400 m jog
    20 m bear crawls

    WOD:
    10 min AMRAP
    1 round = 10 m bear crawl & 10 air squats

    6 rounds + 2 air squats

  • Lincoln Workout

    7 round partner wod for time:

    21-18-15-12-9-6-3 (each set is a round)
    Dead lifts (185#) - each partner
    KB Swings (53#) - each partner
    Med Ball sit ups (20#) - between both partners
    200m Med Ball run (20#) - one partner carries each 100m

    Kicked. My. Ass! Deads were killer.