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

  • Body Armor Workout

    4 Giant sets:
    6 Weighted Pull up
    12 Barbell Goog mornings
    15-21 GHD sit ups
    Max effort L-sit
    Rest 2min. btw efforts.

  • Squats, Pull-ups & Ring Dips Workout

    AMRAP 2: doubleunders - result: 2 *** Need to work on doubleunders - haven't yet as per the result :-)

    rest 2 mins

    100 squats
    *5 muscle-ups
    75 squats
    *5 muscle-ups
    50 squats
    *5 muscle-ups
    25 squats
    *5 muscle-ups

    *3 pull-ups & 3 ring dips = 1 muscle up (used black initially for the pull-up and interchange between black and black/red bands, used red band for ring dip)

  • 31Heroes Workout

    Team WOD
    31 Minute AMRAP
    Partner 1:
    400M Sandbag run #45/#25
    Partner2:
    8 Thrusters #155
    6 Rope Ascents 15 foot
    11 Box Jumps 30"/24"

    Score is total reps completed.

  • 31 Hero's Workout

    31 Min Partner AMRAP

    While 1 partner runs 400m with a 30/45# sandbag, the other partner does the following:

    8 Thrusters 155/95lbs

    6 rope climbs or 10 pullups/climb (60 pullups)

    11 Box Jumps 30/24 inches

    When the runner finishes run, they take over where their partner was in the AMRAP, that person then runs a 400m run and it cycles until 31 minutes is up.

    Jonathan & I were @ Ocean Island Beach & visited the Crossfit Ocean Isle to do thie WOD. I did the WOD w/Laura, a very nice local with similar skill sets. We did pull-ups, but did 30 pull-ups for that portion of the WOD & 55lb thrusters. JT did rope climbs & taped his ankle to avoid rope burn (guess ripping hair off is better than the burn?). I jumped onthe 20in different shaped box. :) Tough, long WOD!

  • Superkids 7-9 v Taito Workout

    Harjoitellaan hyppynaruhyppyä!

    Kun saa 5 - 10 onnistunutta hyppyä putkeen, saa hyppiä permannolla 10 hyppyä

  • 09.06.11 WOD Workout

    Skill: Practice Handstands

    WOD:

    5 Rounds

    5 KB Snatches R Arm 1.5Pd

    5 KB Snatches L Arm 1.5Pd

    10 Burpee Box Jump 24/20

  • Swampfoot 4 mile Workout

    "Swampfoot 4 mile"
    4 mile obstacle race

    43:21
    25th place in heat
    17th place in age group

  • Tuesday 110906 Workout

    Buy in:
    3x3 thrusters
    115-135-140

    8 rounds for reps:
    20sec push press @ 75#
    10sec rest
    20 sec alternating jumping lunge

    235

  • Grace Workout

    For Time: 30 Clean & Jerk (135/95)

    2:00 improvement from last time at same weight. Weird but I'll take it. Will go up to 105 next time.

    Word to your mother.

  • Tabata This Workout

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

    Tabata Squats - 15
    Rest 1 minute
    Tabata Pull-up - 3
    Rest 1 minute
    Tabata Push-up - 10
    Rest 1 minute
    Tabata Sit-up - 13
    Rest 1 minute
    Tabata Row - 4

    EA's Total: 45