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

  • Metabolic - Gymnastic - Weightlifting Workout

    6 rounds
    5 clean&jerk
    10 pull ups
    20 push ups
    40cal row

  • Outlaw 121023 Workout

    1) Clean and Jerk:
    2X2 @ 70% (195)
    2X2 @ 80% (225)
    3X1 @ 90% (245)
    1X1 @ 95% (260)

    1X1 @ 280 (PR)

    (accidentally skipped Pendlay Rows and Jumping good mornings...)

    Strength

    High Bar Back Squat:

    High Bar Back Squat (based on 345):
    1X5 @ 80% (275)
    2X3 @ 85% (295)
    3X1 @ 90% (315)
    1X1 @ 95% (325)– rest as needed.

    Conditioning

    3 rounds for time of:

    Run 400M
    21 C2B Pullups
    12 Deadlifts 275/185#

    Time - 12:25

  • Away WOD - CrossFit Bethesda Workout

    Warm Up:
    Group
    Push ups
    Burpees
    Pull Ups

    Mobility:
    Scorpions
    Samson Stretch
    PVC Pass-through
    Foam Roller - Lower Back

    Open Gym:
    Squat Cleans
    3-3-3 at 165 lb.

    MetCon:
    EMOM - 15 Minutes
    5 Push Press
    7 Bastards

    Scoring done by rounds missed (i.e., you didn't finish in 1 minute), so lower numbers are better.

    Bastards: burpee with a lateral bar jump.

  • gym wod Workout

    5 squat
    5 jump squat
    5 KB swings
    5 KB thrusters

  • Outlaw WOD 130114 Workout

    50′ Prowler Push (high handles) 215/165#
    25 OHS 95/65#
    25 T2B
    50′ Prowler Push (low handle) 215/165#
    20 OHS 95/65#
    20 T2B
    50′ Prowler Push (high handles) 215/165#
    15 OHS 95/65#
    15 T2B
    50′ Prowler Push (low handle) 215/165#

  • Helen Workout

    -Buy In-
    Strength: Press
    Wk 3 120x5, 135x3, 150x5

    WOD
    “Helen”

    3 Rounds for time:
    400m Run
    21 KB Swings (53/35)
    12 Pull Ups

    -Cash Out-
    3 x 8 Dumbbell Push Press – As Heavy as Possible
    50, 55, 65# then
    Was supposed to do 2min ME over the box burpess. Long story short, did 1:30 rested ~30 secs until I realized I screwed up on clock, then did 1min more. Total of 37 burpees.
    -1min of ME Airdyne with Gemma, 32 calories.

  • CrossFIt HK WOD 10-25-12 Workout

    Skill
    10 minutes of handstand work
    wall walks, nose to wall
    shoulder touches
    free standing handstands
    handstand walks

    Conditioning
    12 minute AMRAP of:
    8 Pullups
    10 Pistols (5 each leg)
    12 HR Pushups

    Midline
    2 minutes time of "L" sits off boxes or benches in as many attempts as it takes
    if you hold 30 seconds of "L" sit at a time, you need to hold that 4 times to equal 2 minutes of "L" sit.

  • Narrow grip bench press 6x5 Strength

    Narrow grip bench press. Add weight each two sets. 6sets of 5reps.

    Rest 1min.

    Go heavy, Kill your triceps!

  • WOD Workout

    For time:
    10 bar mu
    10 shoulder presses
    15 strict c2b
    20 push presses
    20 strict pull-ups
    30 push jerks
    25 kipping pull-ups

    barbell @ 45/30kg
    Timecap: 16 mins

    • modifiy weights and movements smart

  • WOD: 10/24 Workout

    Technique: 15 minutes Push Jerk practice/testing.

    -then-

    1a) 3XME UB Ring Dips – rest 30 sec.
    1b) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
    1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
    1d) 3X5 Clean Hi-Pulls (chest height) – medium/heavy, rest 30 sec.

    Post total ring dips and load for KBS, SP, and CHP.

    Erin S – 32(r) - 26 - 65