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

  • 13.5 Workout

    4 minute AMRAP of:
    15 Thrusters (100 / 65 lbs)
    15 Chest to bar Pull-ups
    *4 minute bonus for every 90 reps (3 rounds) completed as listed below:
    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 mins.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 mins.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 mins.

    //

    13.5 score: 15
    65# for first 15, then 53
    jumping C2B pull-ups

  • 4/4 WOD Workout

    1000m row TT
    Completed in 3:49
    then,
    “Annie”
    50-40-30-20-10
    Double-Unders
    Butterfly Sit-Ups
    -2:1 singles or scale down double unders
    -10:00 cut-off

    Completed in 8:59

  • Crossfit Open 13.5 Workout

    4min AMRAP up to 90 reps
    15 Thrusters 100/65
    15 C2B Pullups

    If you make 90 reps, it continues to 180 reps in 8 min of same perpetually.

    I did 65# in 1:30 (felt I could have done them straight through if I pushed it & shaved a lot of time off). Felt good about C2B after 5 attempts, but hands were too narrow thus chest not hitting bar. Go wide w/hands, keep looking straight ahead, pull elbows back like rowing. Dave no-repped me several times b/c hands were in way of chest hitting bar.

  • CW 4.5.13 Workout

    1. Hang Power Snatch 5x1: 85#
    2. Squat Snatch 3.1: 85#
    3. Snatch Complex - Squat Snatch + OHS: 85# YNNNY
    4. Butterfly Pullup Practice

  • THURSTY THURSDAY 20130404 Workout

    EMOTH 10 min
    6 box jumps and 4 chest to ground push ups

    14 AMRAP
    4/4 db snatch 35#
    8 TTB
    6 Catapult MB 12#

  • 2 Mile Walk Workout

    Brisk walk avg. speed of 4.5 mph. HR maintained from 130-150. Did this for 1.75 miles; last .25 mi sprinted at 12 mph.

  • Ab Ripper X Workout

    From P90X. Each exercise is 25 reps unless otherwise noted:

    In & Out
    Seated Bicycle (forward and reverse)
    Seated Crunchy Frog
    Wide Leg Sit-Ups
    Fifer Scissor
    Hip Rock n' Raise
    Pulse Up
    Roll-up/V-up Combo
    Oblique V-up (25x each side)
    Leg Climb (12 each side)
    Mason Twist (50x)

  • CrossFit Open WOD 13.5 Workout

    4 minute AMRAP to get to 90 reps/ 3 completed rounds of:
    15 x 100 lb Thrusters
    15 Chest to Bar pullups
    repeat until either the 4 minutes is up or you have completed the 3 rounds or 90 reps.
    Then if you get all 90 reps, continue on for another 4 mintues so on and so on until you can't complete the next 90 reps within the 4 minute window.
    I did it and got: 68 reps.
    I rested too much between movements. I should have taken a little bit of a break and just broken up the sets a little better. Felt o.k. and after about 25 minutes I was starting to not be too bothered with my next... still nagging injury but I don't think it really effected this workout.
    Post WOD:
    I did Annie in about 5:30.. my abs were really sore adn taxed.

  • 03 Apr 2013 Workout

    WOD:

    Front Squat

    10-6-2-10 (50-60%, 70%-80%, 95-100%, 50-60%)
    135-180-245-125

    rest 2 mins between sets

    then..

    3 RDS
    (20,15)-(15,12)-(11,11)
    1 min amrap HSPU

    rest 30 secs

    1 min strict pullups

    rest 1 min

  • olympic weightlifting / short sprints Workout

    skill
    snatches 3-3-2-1-1
    40kg-50kg-60kg-65kg-70kg
    short sprints(x5)
    tabata plank

    strength
    push jerks 1-1-1-1
    50kg-60kg-70kg-80kg
    front squats 3-3-3-3-3-1
    60kg-70kg-80kg-90kg-100kg-110kg