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

  • Thrusters / Double-unders Workout

    WOD:

    5 rounds:
    5 Thrusters (135#), 25 Double-unders

    I was wasted today. About to get sick I think and couldn't find a rhythm here. Felt weak.

  • Griff Workout

    For Time
    800 meters forwards
    400 meters backwards
    800 meters forwards
    400 meters backwards

    Post WOD: 3 rounds
    Body Weight bench press- as many reps as possible
    Ring Rows-as many reps as possible

  • Cindy Workout

    AMRAP

    5 Pull-ups
    10 Push-ups
    15 Air Squats

    I was really happy about my performance until I saw Brandons 24 rounds. Basically I could have done 25-30 rounds if my push ups were better....

  • Griff Workout

    For Time
    800 meters forwards
    400 meters backwards
    800 meters forwards
    400 meters backwards

    Benchpress: 3 sets at 185 reps: 19, 16, 13
    Ring pull up reps: 25, 13, 10

  • 02022014/2 Workout

    3 rounds for time:

    10 OHS (2/3 of 1RM Snatch)
    50 DU

  • Run St. Louis Workout

    Ran about 3 miles in segments of fast/med/slow with walks in between

  • 14 Imported Workout

    Lift:
    Heavy Bench Press
    15 min
    Find 1 RM
    (Last completed 1/31/11)

    WOD:
    "14"
    14 min/AMRAP
    14 K2E
    14 Wall Ball 20/14lbs

  • February 24, 2011 Workout

    WOD: for time

    20 Back Squats (Rx 225)
    30 Toes to Bar (Rx) or 60 straight leg sit ups(modified)
    40 Box Jumps
    50 Kettle Bell Swings (Rx 53)

  • RX - Helen Workout

    2nd WOD for CFSC Challenge is on Thursday. You have until the end of Monday 4/14 to email me all your results.

    Group warm up, then;

    “Helen”
    3 rounds for time
    400m run
    21 KBS 1.5/1p
    12 Pull ups

    Super proud to RX. KBS were all unbroken (very hard for the last round). Pullup max was maybe 4 in a row. The rest were in 2's and 1's.

  • Diane Workout

    Deadlift- Find 3rm (20mins)

    Then,

    “Diane”
    21-15-9
    Deadlifts 225/155 (MOD: 125)
    Handstand push ups (MOD: 1 abmat)