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

  • 1/25/13 Workout

    3x5 Back Squat

    Team WOD #4 (2013 Oregon CrossFit Winter Games)
    In Teams of Two- Partners will each complete*:
    500m Row, 400m Row, 300m Row, 200m Row, and 100m Row
    -Partner A is rowing, Partner B is holding a Front Rack with a barbell (95/135)

    *16-Minute Cut Off

    (Chris)

  • 1/26/13 Saturday Workout

    "Card WOD"

    2's = 10 burpees (whole team)
    Joker = 200m run (whole team)

    Heart = slam ball
    Diamond = thruster (65/95)
    Club = box jump
    Spade = pull ups/ring rows

    3 burpees after each movement
    (Kyle & Chris)

  • 1/28/13 Workout

    In Teams of Two:
    30-Minute AMRAP of:
    5 Pull Ups
    5 Push Ups
    5 Slam Balls
    10 Lunges (5/leg)

    Rotate between partners; one person completes a round before the other begins.

    (Tamee)

    52+13 reps

  • 1/29/13 Workout

    3x5 Back Squats (increase weight from last 3x5 squat session)

    In Teams of Three, Complete a 20-Minute AMRAP of:
    250m Row
    10 Single-Leg Squats (alternate legs)
    10 Box Jumps

    *When Partner 1 is done on the rower, Partner 2 begins their round, when Partner 2 is done on the rower, Partner 3 begins their round. You may not move on to the next movement until the Partner ahead of you has completed their movement (i.e. Rower, SLSs, or Box Jumps).
    (Allie, Christi, Jamie)

    5+2 reps

  • Grace Workout

    Pre-Wod: Work up to a heavy clean.

    WOD:
    6 minute clock:
    30 Clean and Jerks (135/95)
    In the time remaining, do as many MU's/bar MU's/C2B pullups as you can.

  • Fight Gone Bad Workout

    Push press
    Kettlebell
    Box Jump
    Wallball
    Sumo Deadlift

    65 lbs bar (or it might have been 58)

  • 01.30.13 Workout

    Snatch review- 15 mins.

    Find 1rm- Snatch (10mins) <--55#

    Then,

    10min AMRAP

    30 Double unders

    20 Abmats

    10 Power snatch 95/65 <--45#

    Not happy w/my 1RM snatch Thus I scaled way back for the WOD.

  • Burpees and sit-ups Workout

    For time:

    20 burpees
    1 sit-up
    19 burpees
    2 sit-ups
    18 burpees
    3 sit-ups
    .
    .
    .
    2 burpees
    19 sit-ups
    1 burpee
    20 sit-ups

  • Grace Workout

    Pre-Wod: Work up to a heavy clean.

    New PR with 225 lbs. Failed at 235 lbs.

    WOD:
    6 minute clock:
    30 Clean and Jerks (135/95) #115
    In the time remaining, do as many MU's/bar MU's/C2B pullups as you can.

    3:48/ 5 muscle ups

  • P90X Plyometrics Workout

    Completed 40 minutes of the 55 minute Plyometrics CD from P90X. Around minute 40 my daughter woke up and decided she would rather play than watch Daddy work out :\

    Shortly after did some bicep curls, shoulder presses, and max RM pull ups and K2E, no time or count taken on these.