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

  • Wall Balls / Burpee Pullups Workout

    21-15-9 of:

    Wall Balls 20#
    Burpee Pullups

    For time

  • CrossFit Open WOD 12.1 Workout

    Very displeased with myself. First, I misunderstood our coach and thought I could do it again this coming Thursday ... obviously, I can't, and that was a dumb move on my part. Then, today, I did the same freaking thing as I did in Denver last Fall at the Masters Competition ... I came out fast and furious and fucked up my pacing for the last half.

    WOD 12.1
    AMRAP
    7 Minutes
    Burp-fucking-ees

    Must jump and touch an object that is six inches above your fully extended reach.

    Should have easily gotten between 84-94 and just screwed up. Ugh!

    Ok, done with my rant ... will just kick extra ass on 12.2!

  • Pain Clinic Workout

    4 X 6 minute Partner Suffering MINI-AMRAP Stations:

    P1 10X burpees
    P2 ABMAT Situps

    P1 Snatches 5XW/S (53lb KB)
    P2 Sledge

    P1 10X Goblet Squat (53lb KB)
    P2 Wall Sits

    P1 10X overhead swings (53lb KB)
    P2 Double Unders

  • 5/3/1 Squat and Press Week 2 Workout

    Squats:
    3 x 225
    3 x 260
    5 x 290

    Partial deadlift with shrug at top:
    8 x 275
    8 x 315
    6 x 330

    Press:
    3 x 100
    3 x 115
    3 x 135

    Pull ups for assistance work

  • 400m Runs Workout

    Back squat 5x5 60kg, 100kg, 110kg, 110kg, 115kg
    2mins rest between sets

    400m run rest 90secs
    4 Rounds for time

  • 2012OpenWOD1 Workout

    This is my redo... I took some advice and set a pace per min 15-15-10-10-10-10-10 (13)

    Open WOD 1

    As Many Reps As Possible

    Burpees

    Jumping to touch a ring no less then 6" above your highest standing reach

    *** went better this time... Improved by 16... Went from 67 to 83

  • 5/3/1 Squat Cycle 4 - Week 2 Workout

    215 - 5
    250 - 5
    280 - 8

    Dimmel Deadlift
    225 - 8
    275 - 8
    315 - 8

    *finished with 5 x up and backs on the prowler with 30 second rest

  • CrossFit Total Workout

    CrossFit Total

    1Rm Backsquat - 280# PR

    1RM Shoulder Press - 140# PR

    1RM Deadlift - 345# PR

    Score is total weight of all 3 lifts. - 765# PR

    Hit a PR on all 3 lifts. Probably could have added 5-10#s on each if working them individually. Right shoulder was sore from Fridays KB cleans as well. Overall real happy to hit a PR on each lift.

  • AMRAP power clean, hr push up, double unders Workout

    20:00 min AMRAP:

    5 X Power clean 105#
    10 X hr pushups
    15 X double unders

    **Double unders REALLY slowed me down... couldn't string more than 2-3 together today. Feel like I wasted a lot of time and energy on this exercise. Need to get better at it!!! Power cleans felt great, really easy. Pushups felt good, although my triceps started to tired after about 50 reps.

  • Crossfit games open WOD #1 Workout

    7 minute AMRAP:

    -Burpees