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

  • 05.10.2012 Workout

    For time:
    800m run
    Then complete 3 rounds of
    20x wall ball 20#
    20x hand release push ups
    20x toes to bar
    Then run 800m

  • Front Squat & "Chief" Workout

    Front Squat 2RM
    5min Rest then:

    “Chief” 3 min AMRAP
    3 Power Cleans, 50lbs
    6 Push ups
    9 Air Squats
    Rest 1:00 min
    Repeat for a total of 5 cycles - 14 cycles + 2

  • CrossFit Endurance - "300" Workout

    Perform 300 total reps of the following 8 exercises. You must perform at least ONE of each exercise.
    After every 25 reps, run 100m.

    Exercises:
    ring push ups
    dips
    pull-ups
    wall balls @ 20#
    KB Snatches - 1.5 pood
    Knee to Elbows
    GHD Situps
    Box jumps @ 24"

    All in all... this sucked really badly. I ate something bad for lunch and it was wreaking havoc on me. I almost met pukie the clown a bajillion times during this WOD, slowed me down immensely. How much? I did the first 100 reps in a little under 10 mins. Then did the next 200 in almost 33 minutes...

    Who cares though, I finished.
    Yay me.

  • Fran Workout

    21-15-9
    Thrusters #95
    Pullups

  • Chief Workout

    Front Squat 2RM @95, 125, 145# PR

    5min Rest then:

    “Chief”

    3 min AMRAP

    3 Power Cleans, 135 pounds/95 pounds

    6 Push ups

    9 Air Squats

    Rest 1:00. Repeat for a total of 5 cycles.

    21 + 1/3 & 2 Push-ups; PR! Big thanks to Dawn & TMFK for cheering 7pm on and Tim for making sure I did what I needed to do!

  • Palauttavaa airdyneä Workout

    20min airdyne ja venyttelyt päälle.

  • 17.7.2018 KK Strength

    back squat

    5x3@70%

  • 4.6.2019 Masters EM Workout

    Voimatempaus ponnistuskorkeudesta 5x3@40%

    Raakarive 1x2@70%, 1x2@75%, 1x2@80%, 1x2@85%

    Korkea TE veto 1x3@95%, 1x3@100%, 3x3@105%

    Varpaat tankoon 3 x MAX

  • Chief Workout

    Front Squat 2RM

    5min Rest then:

    “Chief”

    3 min AMRAP

    3 Power Cleans, 135 pounds/95 pounds

    6 Push ups

    9 Air Squats

    Rest 1:00. Repeat for a total of 5 cycles.

    This one was tough. I felt pretty good though. I did 4, 4, 3, 3, 4 for a total of 18. I was hoping for 20 but dogged out a bit in the middle rounds. My cleans felt a little off. I was getting them up into the rack as well/cleanly has I have been lately. I think I need to really focus on whippng my elbows through and under the bar as quickly as possible.

    This is the exact same number I got when we did it back in June...but i was sick that day...doh!

  • Air Force WOD Workout

    For Time: Start w/4 Burpees & then do 4 Burpees every minute
    Rx (95/65)

    -20 Thruster
    -20 Sumo DLHP
    -20 Push Jerk
    -20 OH Squat
    -20 Front Squat

    I have no idea why I was so slow. I've backed off on weigh over my head to rehab a shoulder injusry, which seems to have gotten better, but I lost a lot of strength while doing that :(