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 for Hope Workout

    1 minute max rep x 3 rounds
    Burpees
    Power snatch (75/55#)
    Box jump (24/20")
    Thruster (75/55#)
    C2B pull-ups
    1 min rest

  • Wristkilla Workout

    WOD: 12 minutes AMRAP

    3 Hang Squat Clean (115lbs)
    6 HSPU

    if you read my WOD from the other day, you'll recall my wrist pain, and today was the proverbial, sucker punch, for them. I'm still interested in any advice on how to increase flexibility and get rid of calcium buildup. if you have anything that could help, holler at me.

  • 17.06.13 Workout

    50-40-30-20-10

  • CFPR Workout

    AMRAP

    3′ medball clean 20/1
    3′ down&up
    2′ medball clean
    2′ down&up
    1′ medball clean
    1′ down&up

  • GONZO Workout

    5 rounds
    5 clean and jerk 165lbs
    10 burpees

  • 08.10.12 WOD - OHS + HPC Workout

    2 Rounds

    15 Overhead squats 95/65

    25 Abmats

    15 Hang power clean 95/65

    25 Abmats

    15 Hand release push ups

    25 Abmats

    50# for OHS & HPC's

  • Snatch Strength

    snatch work...
    technique --> work up to heavy snatches...

  • Call to Arms WOD 1 Workout

    Seated dumbell curl:
    14kg x 3 = 84; 14kg x 3 = 84; 12kg x 3 = 72-->TOTAL = 240
    Seated dips:
    BW x 10 = 810; BW+10kg x 10 = 910; BW+20kg x 10 = 1010-->TOTAL = 2,730
    Inclined hammer curls:
    12kg x 5 = 120; 12kg x 5 = 120; 12kg x 5 = 120-->TOTAL = 360
    Tricep kick-backs:
    10kg x 5 = 100
    10kg x 5 = 100
    10kg x 5 = 100
    TOTAL = 300
    Ezi-bar curl (close grip):
    27.5kg x 3 = 82.5 (7.5kg bar)
    37.5kg x 3 = 112.5
    37.5kg x 3 = 112.5
    TOTAL = 307.5
    Lying barbell tricep extension:
    25kg x 3 = 75
    25kg x 3 = 75
    25kg x 3 = 75
    TOTAL = 225
    Cable Curl:
    18.75kg x 5 = 187.5
    23.75kg x 5 = 237.5
    23.75kg x 5 = 237.5
    TOTAL = 662.5
    Cable tricep pull down (single arm - palms upward):
    8.75kg x 5 = 87.5
    8.75kg x 5 = 87.5
    8.75kg x 5 = 87.5
    TOTAL = 262.5
    GRAND TOTAL = 5087.5

  • Deadlift PR Strength

    Deadlift PR

  • Games Push-ups, Strict Pull-ups, Runs Workout

    3 rounds:

    25 games push ups
    15 strict pull ups
    300m run

    notes: the pull ups got hard quick. i did 10 unbroken first round, then 5. Second round I broke it up into 5s. Third round i did 5, 3, 2, singles.

    The pushups also got hard but i just kept going. I pushed myself on the run a bit more than usual to keep someone from catching me :)

    nice wod