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

  • Aw Man, For Reals? Burpees? #^%&! Workout

    <rant>Dear burpees, go eff yourself. That is all.</rant>

    Actually, I'm not upset about the 12.1 WOD. While I am a bit disappointed it's only burpees, I think I understand HQ's logic in the programming. CF is far more popular this year than last. Perhaps it's safe to say it's more popular now than all previous years of CF combined. With that popularity, I think they needed the first WOD to be all-inclusive, and like it or not, no matter how much you rock or suck (or fall in between), we can all do burpees.

    With that off my chest, it was an awesome morning at the box. A little resistance work, stayed for the second (6 AM) WOD, and it's DUMPING snow in Ouray ... good times!

    Resistance Training:
    10 rounds, 2 reps/round
    Purple Bands, 2 knots each
    60% of 1RM -- 140 LBs

    Extras:
    Squat 1x 10 -- 9 reps at 225 LBs (banged my right knee at basketball practice, running with the boys, and it really hurt on the 9th, so I stopped ... lame, I know!)
    50 Good Mornings (45 LBs)
    50 Wipers
    5 Stone Shoulders (96 LBs)

    MetCon:
    30-20-10
    Dead Lifts (185 LBs)
    Sit Ups

    While we were recording our time, we were instructed to focus more on form than speed.

  • 7' AMRAP Burpees w/ 6" jump Workout

    7' AMRAP;
    Start in standing position, do burpee, making sure hips and chest touch ground.
    Stand and jump to object 6" taller than your highest reach.
    Do as many as possible in 7'.

  • Another Total Workout

    Clean 1 Rep
    Bench Press 1 Rep
    Overhead Squat 1 Rep

    Three PRs :
    Clean 195#
    Bench Press 175#
    OH Squat 145#

  • Michael Workout

    3 Rounds:

    800 m run
    50 Back Extensions
    50 Sit-ups

  • Conditioning emom Workout

    45/15 sec On/off
    Wall climb
    Row
    Box jump
    Sit ups
    Tc 20'

  • Annie + pull-ups Workout

    Annie + 10 pull ups each round

  • DB Fun Workout

    For time:
    30 jumping squat buy in...
    30-20-10
    DB Front Squat
    DB Walking Lunge
    DB Strict Press

    *30lb DB
    *Every time the DB hits the ground, 4 burpees

  • Helen Workout

    3 rounds for time:
    - 400 meter run
    - 21 Kettle Bell Swings Rx 53/35#
    - 12 pull ups

  • Open WOD 12.2 Workout

    Snatch Progression: 10 minute time limit
    30 reps @ 75lbs
    30 reps @ 135lbs
    30 reps @ 165lbs
    AMRAP @ 210lbs

    Score: 33 Reps, 30 @ 75; 3 @ 135

    135 = PR!!!

  • Part 2 // T2B, Cleans and OH lunges Workout

    5 RFT