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

  • 03022012 Workout

    4 rounds
    500m row (C = Get Calories), then 50 - C = N reps
    N lateral hops (on parallette)
    N push ups
    N sit-ups
    N 24" box jumps

    Still slow on my sit-ups. Whenever there is a sit up on the WOD, it makes the WOD longerrr!

  • Crossfit games open WOD 12.2 Workout

    AMRAP in 10 minutes of:

    30 snatches @ 75 lbs/45 lbs
    30 snatches @ 135 lbs/ 75 lbs
    30 snatches @ 165 lbs/100 lbs
    max rep snatches @ 210 lbs/120 lbs

    30 @ 75 + 12 @ 115.... can't snatch my bodyweight just yet, soon though

  • F.O.D. Just to get by! Workout

    RingFit Warm up!!

    Then. . .

    Novice & Intermidiate:

    Fighting Cindy:

    20 minute A.M,R.A.P

    5 Combo's
    10 Push Ups
    15 Deck Squads

    Advance:

    10 minute A.M.R,A.P

    Clean & Jerk 135/95

    Plus. . .

    Championship Bout

    3 Rounds of:

    5 minute A.M.R.A.P

    Combo # 1
    Combo # 2

    Check out: http://www.barbellsforboobs.com/
    For a great cause!!!!

  • 3-2-12 Snatch Practice Workout

    Practice power snatch technique:

    Reps with 75lbs, 135lbs and 160lbs....Going to try and do Open workout 2 to see if I can get at least 65 reps.

    Was able to do reps at all posted weights.

  • Mason Dixon Games Workout

    Competed in the Mason Dixon Games (Ky Indoor State Championships)

    Finished second in the 55M - Time: 7.79 (electric timing)
    Finished first in the 16lb shot - distance 12.33M (40.55 feet)

    Was a mediocre performance for me. Still not recovered from my groin/abductor issues.

  • Thursday Mix it Up Workout

    A - Strict Press - 5*5 - 54kg

    B - Strict pull up - 5*5 - retraction

    C - Air Squat and Sit up 10,20,30,40 For time 6:29

    D - 3x 90sec Plank

  • 2012 CrossFit Games Opens 12.2 Workout

    PR by 5 reps!!! I REALLY wanted 75, but can't complain with 74 :) SOOOO tempted to do it again.... Just to see if I could get close to 80!!!

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    30 Snatch (M 75 / F 45 lbs)
    30 Snatch (M 135 / F 75 lbs)
    30 Snatch (M 165 / F 100 lbs)
    Max Rep Snatch (M 210 / F 120 lbs)
    This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

  • 2012 CrossFit Games Open 12.2 Workout

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    30 Snatch (M 75 / F 45 lbs)
    30 Snatch (M 135 / F 75 lbs)
    30 Snatch (M 165 / F 100 lbs)
    Max Rep Snatch (M 210 / F 120 lbs)
    This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

  • 2012 CrossFit Games Open 12.2 Workout

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    30 Snatch (M 75 / F 45 lbs)
    30 Snatch (M 135 / F 75 lbs)
    30 Snatch (M 165 / F 100 lbs)
    Max Rep Snatch (M 210 / F 120 lbs)
    This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

    51 Reps.

  • More Misc Workout

    Bench Press

    1x10 - 185
    1x10 - 205
    1x6 - 225
    3x3 - 245

    Did Monday's work:

    In 5 minutes:
    600m Run
    As many Ground-to-Overhead @ 135 as possible - I did 15

    1 min Rest

    In 5 minutes:
    200 DU (400 Singles)
    As many C2B Pull-Ups as possible - I did 20