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

  • Tag Team 5,7,9 sprint Workout

    Suicides: 3 lines- Team member #1 starts

    While team member #2 starts:
    Pull ups- 5
    Burpee- 7
    Push press- 75lbs. x 9

    Tag out with partner when done with suicide run. Round is counted every time someone finishes push presses. I didn't understand scoring when we started, so I think I missed counting at least 1 round...ooops, sorry Andy. lol

    I also weighed myself before this morning's workout. I've lost 6-7 lbs. in my first three weeks of crossfit (198 -> 192 ish)! I fortunately didn't have a ton of fat to start, but what I do have is quickly melting off. I'm starting to see my abs peek through again, and even my face is leaning out...crazy. I don't feel like I'm losing strength, so I'm pretty sure my body composition is jut improving.

  • Dirty Dozen Workout

    25 Lunges
    20 Pull-up
    50 Box Jumps (20)
    20 Double Under
    25 Ring Dips
    20 Knees to Elbows
    30 KB Swings (2pd/1.5pd)
    30 Sit-ups
    20 Hang Squat Cleans (35/25 lb)
    25 Back Ext.
    30 Wall Ball Shots (20 lb)
    3 Rope Climbs

    First attempt at Dirty Dozen. Lots of room for improvement.

  • Oma treeni Strength

    Kevyt fiilistely

  • Run, Over Head, Pull up Workout

    Complete the following for time:

    Run 400m
    21 shoulder to over head (135#)
    21 pull ups
    run400m
    18 shoulder to over head
    18 pull ups
    run 400m
    15 shoulder to over head
    15 pull ups
    run 400m
    12 shoulder to over head
    12 pull ups
    run 400m

    ***The bar should never be racked, any time you pick the bar up it must be cleaned.

  • Row, DB Thrusters, SitUps Workout

    250 m Row
    20-27.5lb DB Thrusters
    40-situps
    5rdns

  • Assault Bike and Muscle-ups Workout

    FOR TIME

    • 25/20/15/10/5 Cals Assault Bike
    • 5/4/3/2/1 Muscle-ups

  • Goat Workout

    Harjoittele heikkouksiasi

  • Tag Team 5,7,9 suicide Workout

    Suicides: 3 lines- Team member #1 starts

    While team member #2 starts:
    Pull ups- 5
    Burpee- 7
    Push press- 9 @ 45lbs

    Tag out with partner when done with suicide run. Round is counted every time someone finishes push presses.

    Melyssa was my partner-we elected to do 50lb push press

  • Fran Workout

    WOD: "Fran"

    Thrusters (95/65)

    Pullups

    21-15-9 reps for time.

    I was really disappointed with my time...I did great on the thrusters, but I sucked it up on the pullups! I need to improve those, and I'll be in 4-min territory.

  • Nasty Girls Workout

    WOD:
    3 Rounds for time:

    50 Air Squats
    14 Pull-ups
    14 Ring-dips
    10 Hang Cleans