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

  • Kettle Bell Fun 1 Workout

    Warm Up:
    KB madness
    1 hand swing
    2 hand swings
    Snatch
    OH Squat
    Clean & Press

    MetCon:
    2x
    30 Box Jump 24"/20"
    30 American Kettle Bell Swings 1.5 pood/1 pood
    30 Double Unders

    Then ...
    10 Stone to Shoulder 119 lb.
    10 L-sit Pull Ups
    10 Jumping Ball Slams

    Extra:
    More Stone to Shoulder play ... PR'd it at 142 lb.

  • Victoria Workout

    WOD
    "Victoria"
    5rds of this for time:
    10 Thrusters (95/65Rx)
    14 Box Jumps (24/20)
    12 Burpees
    27 KB Swings (1.5/1 Pood)
    In memory and honor of Connecticut School Teacher, Victoria Soto. A HERO who died while protecting her students. Victoria was a teacher for five years. The tragedy happened in room 10. She was killed on 12-14-12. She was 27 years old. She was a CrossFitter and a true hero.

    Did RX

  • Hand Stand Push ups Workout

    Cash In
    100 DU
    10 x3 MBC
    10 Rope Pulls

    WOD
    4rds of this for time:
    7 GHD Sit Ups
    7 Pass Throughs
    4 HSPU
    10 Ring Push Ups
    10 K2E
    300m Row

    RX, but 2 ab mats for HSPU

  • Back squat 10x5 Strength

    Back squat 10x5
    +
    Clean pull 4x2

  • Lunges Workout

    Cash In----
    100 DU's or attemps
    30 MBC---3 sets of 10
    5 :20 Sec burst/sprints air-dyne
    5 :20 Sec burst/sprint ergs
    Group skill transfer w/pvc

    WOD
    3rds of this for time:

    20 Lunges w/ 40/20 lbs KB or DB
    13 Burpees
    20 Sit Ups
    13 Push Ups
    20 Wall Balls (20-15/14)
    13 Calories

    Did RX

  • Mr. Clean Workout

    Skill:
    Outlaw snatch and clean and jerk percentages.. Hit 295lb for a 10lb PR!
    For time:
    4 rounds:

    4 Power Cleans ( 225lb.
    8 Pull ups)
    12 Box Jumps

    Time 5:18

  • Outlaw 130102 Workout

    12 min to establish 1RM power snatch:
    - 185lb (20lb PR)

    12 min to establish 1RM power clean + push jerk:
    - 245lb (never done this before)

    Conditioning:
    100 cal airdyne

  • Deadlift Workout

    Strength/Skill
    Cash In:
    4 Rope Accents
    8 Rope Pulls
    100 DU's or attempts
    20 MBC

    WOD
    4rds of this for time:

    8 Deadlifts 250/175 Rx
    10 T2B
    8 Burpees
    350m Row

    Did 135lb

  • Floor wipers Workout

    Strength/Skill
    Back Squat for 15 minutes
    DU practice for 3 minutes

    WOD
    5rds of this for time:

    5 Front Squats 155/110 Rx
    12 Floor Wipers
    20 DU's

    Did L1, too light, should have gone heavier

  • Outlaw 130101 Workout

    In 20 minutes with no rest between:

    Fran
    - 4:04, terrible... I wussed out after realizing I wouldn't beat my time and had a bunch of other crap to do after

    Run 1 mile
    - around 8:30

    Establish 20 rep max back squat
    - 235lb. Only did this set as time expired. Was a significant emotional event.