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

  • Squat, T2B, L-pullup triplet Workout

    -Buy In-: 5/3/1 Squat Wk 1 Cycle 7 (started over from cycle 6 due to extended time off)
    195x5, 225x5, 255x5+ (16)

    WOD
    3 Rounds for Time:
    50 Squats
    20 Toes to Bar
    10 L-Hang Pull Ups
    -did something kinda resembling a L-hang pullup. Gotta work on these.

    -Cash Out-
    20 Unbroken Dumbbell Thrusters – As Heavy as Possible
    -first set with 30# DB
    -did another set w/ 35# DB

  • 1/2/13 WOD Workout

    7 AMRAP

    7 OHS @ 43#
    7 Burpees

    4 + 2

  • 1/2/13 Strength - Push Press Workout

    Worked up to 103#

  • CrossFit Total Workout

    Strict Press @ 82#
    Back Squat @ 145#
    Dead Lift @ 175#

    Total = 402

  • 12/28/12 WOD Workout

    5 RFT

    10 PushUps
    20 Squats
    300 Meter Row

    14:59

  • 12/27/12 WOD - Jackie Workout

    1000 meter row
    30 Thrusters
    20 Pullups

    9:35

  • Snatch Workout

    Snatched in the garage... hit 175lb cleanly, but couldn't get any higher

  • VKO49 Treeni 1A Strength

    EMOM10
    1 power snatch = raaka tempaus
    *Joka alkava minuutti 1 toisto
    *Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä

  • DL/Bench/Pull Up + Heavy Thrusters/C2B Workout

    Outlaw WOD 121228:
    Strength

    1) Every 30 seconds for 5:00 (22 total reps):

    2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension (255 + blue band doubled)

    2a) Bench Press: 10 minutes to work up to a heavy single.
    - Did 275 then jumped to 320 for a PR to no avail... did this after everything else though

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.
    - PR @ 102 lb.

    Conditioning

    15 Thrusters @ 155/105#
    25 C2B Pullups
    10 Thrusters @ 155/105#
    20 C2B Pullups
    5 Thrusters @ 155/105#
    15 C2B Pullups

    For time.

    Time -- 10:17

    Midline

    1a) 3X20 UB GHD Sit-ups – rest 45 sec.
    1b) 3X15 Reverse Hypers (170lb), rest 45 sec.

  • Clean/Jerk + FS + Row/HRPU/Squats/Swings Workout

    Outlaw WOD 121229:
    BB Gymnastics

    20 minutes to establish a 1RM Clean & Jerk.
    - Hit 275lb on first attempt, then failed 290 x 3. Clean was good, just wasn't dropping underneath the bar well.

    Strength

    Front Squats (based off 121201):

    1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% (255 lb.)
    -rest 1 minute
    2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% (275 lb.)
    -rest 1 minute
    3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90% (285 lb.)

    Conditioning

    Row 800m

    -then-

    3 rounds of:

    25 HR Push-Ups
    25 Jumping Squats 45#
    25 KBS 24/16kg

    -then-

    Row 800m

    For time.

    • Time -- 18:41