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

  • Squats & Deads Workout

    Back Squat
    12x2 @ 65% 230#

    Deadlift
    12x2 @ 85% 405#

  • Oly Lifting Workout

    Skill
    7x1 Strict Weighted Muscle-Ups 10kg (60s rest)
    Snatch from Blocks - 75kg, 80kg Fail
    Clean from Blocks - 105kg
    3x3 Box Jumps (33 mats)
    Tabata Hollow Rocks (6 Intervals)
    3x5 Eccentric GHR (2 mins rest)

    Strength
    3x5 Behind the Neck Snatch-Grip Push Presses (60kg)

  • WOD Workout

    8 300m (90 seconds rest between them)

    Then,

    Wall climber ladder: 1 the first minute, 2 the second, etc.

    300s were between 53 and 61 seconds.

    Made it through 5 rounds of wall climbs.

  • Allergies.. made better by snatch PR Workout

    Strength/skill
    Hang Snatch (full squat)
    10 Minutes To A Heavy Single + 3/3/3 @ 80-85% Of Above

    Heavy single - 65# (PR!)
    Worked at 50# for 3/3/3

    Over Head Squat
    3 Rounds of:

    1 Minute Max Reps (95/65)
    2 Minutes Rest Between Rounds

    53 reps, worked at 50#
    Dropped the bar in the middle during the 2nd/3rd sets, but got back up

    Conditioning
    6 Minute AMRAP of:

    5 each K.B. Snatch (24/16kg)
    1 each Turkish Get Up (24/16)
    9 each D.B. Renegade Row (45/25×2)

    3 rounds + 10 kb snatch + 2gu
    12 kg kb, 15# dbs

    Felt awful when class started today because of allergies/general sickness, but felt amazing by the end. Love CrossFit and its ability to set my day off to a good start. Programming wasn't too killer, but OK since I was going to take it easy anyway. Still felt like I got in a good amount of work practicing snatches (PR!! any day with a PR is a great day) and ohs.

  • Hotshots 19 - run, cleans, pullups Workout

    Hotshots 19 - run, cleans, pullups

  • Victoria Workout

    “Victoria”

    Time cap= 40mins, using only 1 bar.

    5 Rounds
    10 Thrusters 95/65
    14 Box jumps 24/20
    12 Sumo deadlift high pulls 95/65
    12 Burpees
    27 KBS 1.5/1p

    Time 32ish and still finishing 4th round. Was hurting during the 6am workout but didn't modify. Was disappointed I had to quit. Only because I had to shower and get to work no later than 8am. Great Sunday Funday WOD for future.

  • 5/15/13 Workout

    Team wod:

    Med ball cleans - 20 lbs
    lunges
    KB swings - 35 lbs
    row - 250 m --- pace setter
    sumo DL high pulls - 55 lbs
    hang from bar

  • Diane & Annie Workout

    Warm-Up:
    - Jump Rope
    - Hand Stand Hold
    - Hand Stand Walk
    - Farmers Carry
    - Walking Lunges

    WOD #1: - 8:30
    "Diane"
    21-15-9
    - Dead Lifts
    - HSPU

    REST 3 MINUTES

    WOD #2: - 5:38
    "Annie"
    50-40-30-20-10
    - DU's
    - Sit Ups

  • PushPress/OHS/C&J : BSRC Gym Workout

    WarmUp:
    25 Thrusters Unbroken (20kgs)
    30 PullUps
    15 Pistol Squats

    Strength:
    8-6-4-2 Push Press 30kgs,40,50,60

    MetCon:

    3 rds
    10 OHS (30-35kgs)
    15 GHD SitUps

    5rds
    1 Hang Clean (60kgs)
    1 Push Press (60kgs)

  • "Nancy" Workout

    5 Rounds for Time:
    Run 400m
    15 Overhead Squats, 95#/65#

    19:53