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

  • CrossFit Games Open 11.2 Workout

    15 min AMRAP:
    9 deadlift (155#)
    12 push up
    15 box jump (24")

    6 rounds + 7 box jumps

    I was fairly pleased with the result as this was my first wod after missing the past two days with a cold and I'm not back to 100% yet. If I did this wod again I would try to go faster on the deadlifts; the quicker pace improved my form and efficiency.

  • Friday April 1st Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    “Alley Mash Up”

    Skill: Dead­lift
    Mechan­ics and Con­sis­tency
    Deter­mine 60% of 1RM

    Work: 20min. AMRAP
    Max Reps: 60%-1RM Dead­lift
    Max Reps: Hand­stand Push Ups
    Score is total of low­est set reps x rounds

    My Lowest score was 10 and I did 11 rounds = 110pts

  • Body weight deadlift, k2e, box jumps Workout

    5 rounds
    10 BWD @ 135
    15 K3E
    20 Box jumps @20 in.

  • Crossfit Games Open WOD #2 Workout

    15 minutes AMRAP

    9 deadlifts (155# M, 100# W)
    12 push ups
    15 box jumps (24" M, 20" W)

    I did 5 rounds + 9 deadlifts and 12 push ups. The first three rounds I did ACTUAL jumps and then during the last couple rounds I did box step ups. I was proud of what I was able to do...I honestly wasn't sure how it would go. But 5 rounds is respectable!!

  • Cabana WOD Workout

    We didn't have time to go to a box so we programmed our own at home. We chose a partner wod. We both ran together and then split up the reps on the other exercises with only one partner working at a time to keep the intensity.

    2 rounds of:
    400 Meter run, one partner carries 10lb dumbells
    40 Handstand pushups
    80 Air squats w/10 lb dumbells
    40 Burpees
    80 Sit ups

  • Crossfit Games Open WOD 11.2 Workout

    15 minute AMRAP

    9 155 lb deadlifts
    12 push-ups
    15 24" box jumps (18")

    9 rounds, 12 deadlifts, 2 push-ups

  • Ring Rape Workout

    For time (culmulative times in after each section):

    100 ring push ups - 8:49
    50 ring rows (feet on chair) - 14:08
    50 ring rows (feet on ground) - 18:01
    50 ring dips - 25:32
    50 bicep ring rows - 30:01
    50 pull ups - 37:25

  • The Fallen Four Workout

    400m Weighted Run
    21 pull ups
    21 push ups
    21 sit ups
    21 squats

    400m Weighted Run
    21 burpees
    21 box jumps
    21 walking lunges
    21 Push Press (75#m/55#w)

    400m Weighted Run
    21 pull ups
    21 push ups
    21 sit ups
    21 squats

    400m Weighted Run
    21 burpees
    21 box jumps
    21 walking lunges
    21 Push Press (75#/55#w)

    This very special WOD in honor of the slaying of four Oakland Police Officers by a wanted fugitive in 2009 and recently, to honor Officer Gibson who was killed 03/19/11 in a high-speed chase after his patrol car left the road and collided with a tree.

  • Cleans Strength

    5-3-2-1

  • Invictus April 30 2014 Strength

    Total 90min
    A.
    Three sets, not for time, of:
    Double-Unders x 40-50 reps
    (note sets if not performed unbroken)
    Alternating Pistols x 10-12 reps
    Ring V-Outs x 6-10 reps

    B.
    Five sets of:
    Power Clean x 1.1.1 @ 85-90% of 1-RM
    (rest 10 seconds between singles)
    Rest 3 minutes

    C.
    On the minute, every minute, for 8 minutes, complete:
    3 Deadlifts @ 75-80% of 1-RM > 72.5 kg, 75% of 1 RM
    6 Burpees Over the Barbell
    Avg/max HR 173/181

    Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

    D.
    Every minute, on the minute, for 5 minutes:
    15 Chest-to-Bar Pull-Ups > 12 pull ups

    Result: Minutes 1-4 12 pull ups, 5. minute 8 pull ups
    60 pull ups done in 5.30.
    Avg/max HR 185/192

    E.
    2000m row, mobility