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

  • Squats & Box Jumps Workout

    For time

    100 Squats
    50 Box Jumps

    (8:00 min cap)

  • 06/11/2011 Saturday's WOD Workout

    3 Person Team 20Min AMRAP me TMFK and Betsy! Awesome team members!

    1 Team member runs 200m (Pacer)

    2nd Team member does 7 each of the following

    Slam Ball 20lb/30lbs
    Wall Balls 8lb/14lb/20lbs
    Burpees

    3rd Team member does 7 each of the following

    Walking lunges (each leg)
    stick jumps
    Abmat sit-ups

    1st Team member runs 200m then takes over for 2nd team member and 2nd team member takes over for 3rd team member. 3rd team member then runs 200m and the cycle repeats.(taking off where each left off)

    We got 30 2/3 rds. , the running wasn't counted)

  • CrossFit Endurance - Homework - 1 mile run, 100 push ups, 1 mile run Workout

    Continuous clock:
    exercise - time for exercise - total time
    1 mile run - 8:25 - 8:25
    100 push ups - 13:10 - 21:35
    1 mile run - 9:50 - 31:25

    Overall pretty happy with it. I wanted to be less than 30 minutes but those push ups were kicking my butt, average 7.9 seconds a push up, wayyy too long! I could have kicked it faster on the run but again the massive Double Unders on a Monday had my calf screaming.

    The pic is of me doing the push ups inside the house on a folded yoga mat. Due to hand rips I was wearing gloves to mask the pain. :D picture was also taken at about rep 78.

  • CF LPR 20150206 WOD Workout

    For burpee reps, 7 rounds of:
    * 40sec burpees
    * 20sec rest

  • Ke 9.4. Workout

    Kevyen viikon meiningillä soutuintervallit 5x1000m tasaisella tahdilla 3min palautuksella.

    4:10, 4:10, 4:10, 4:08, 4:08. Oli ihan mukavia, hengästyi muttei hapottanut. Mobilityssä keskityin selkään ja myös säärien venyttelyyn.

  • Blake Workout

    4 rounds for time of:
    100ft. Overhead walking lunge @ 45#
    30 box jumps @ 24"
    20 wallballs @ 20#
    10 HSPU

  • Max Deadlift Workout

    Max Deadlift

  • OLY WOD/MET CON Workout

    OLY WOD Week 3/Day 1

    Split Jerk 10x135 10x135 10x135 10x155 10x135
    Back Squat 10x135 10x135 10x135 10x135 10x135
    Power Clean 5x95 5x95 5x95 5x95 5x95 5x95
    Single Leg Box Squat 10x5 each leg x 5

    Met Con:
    5 Rounds for Time:
    200m Run
    10 Lateral Hops
    10 Deadlifts (185#)
    10 Ring Dips
    10 T2B

    Ladies WOD:

    Practice Handstand Holds (10 min)
    THEN
    5 Rounds for Time:
    10 Burpees
    10 DB Push Press
    10 Box Jumps
    10 Pull ups
    10 Lunge (5 e)

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY - L1 = 125 @ 20

    Then:

    15 min AMRAP - 10 rounds

    5 Pull-up - mod ring rows

    10 Squat

    15 Double Unders - 45 singles

  • 31.5.2019 Masters EM Workout

    Leben