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

  • pull-ups + Farmer W/WB/BJ Workout

    Strength/Techniek
    Pull Ups

    AMRAP 23′
    200m Farmer Walk
    11 Wall Balls
    19 Box Jumps Over

    3 rounds + 20+ 3

  • PSKC Comp Class - 11.26.12 Workout

    Class is at 4:30 on Monday

    Skill:
    Every minute on the minute for 12 minutes
    (do A for minute one, B for minute two, A for minute three, etc.)

    A) 2 x clean and jerk @ 75% of max (drop and reset between reps to achieve start position)

    B) Max effort unbroken HSPU (scale progressions to 40 seconds of work)

    WOD:

    3 rounds for total reps of:

    1 min Max Effort (ME) Over-the-Box Jumps (24″/20") (touch on top required)
    1 min ME Pullups
    1 min ME Front Squat (135/95)
    *Rest 1 minute.

  • Mile run Dino 1 Workout

    15 push ups
    20 sit ups.
    30 mountain climber
    400 m run

    For time

  • Pori 231112 Workout

    Find 1 RM of front squat ;
    50kgx2
    80kgx2
    90kgx1
    95kgx1
    100kgx1

    10min AMRAP ;

    5 front squats @ 60 kg
    8 ring rows
    12 hand release push ups

    5 runder , 5 FS og 2 ring rows.

  • Run Workout

    7 Miles riverwalk

  • Dianne Workout

    21-15-9 Deadlift 225
    HS pushups

  • Bike Ride with Penny Workout

    Neighborhood bike ride

  • CrossFit HK WOD 11-21-12 Workout

    BB Gymnastics
    1) Snatch:
    2X1@80%
    2X1@85%
    2X1@90%
    2X1@95%
    2X1@90%
    4X1@80%

    2) Clean & Jerk:
    2X1@75%
    2X1@80%
    2X1@ 85%
    2X1@90%
    2X1@85%
    4X1@75%

    Conditioning
    90 seconds ME Double-Unders
    -then (without resting)-
    Row 1K
    100 Double-Unders
    Row 500m

  • CrossFit Strongtown WOD Workout

    3 Rounds ME
    Situps (1 min)
    Burpees (1 min)
    Pullups (1 min)
    Push Press [115#] (1 min)
    Box Jumps (1 min)

  • Outlaw 121123 Workout

    WOD 121123:
    Strength

    1) Every 15 seconds for 5 minutes (21 total reps):

    1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
    - Didn't use bands but did 335lb for all reps

    2) Bench Press: (285 base)
    1X8 @ 70%, 205
    1X5 @ 75%, 215
    1X5 @ 80%, 235
    1X3 @ 90%, 260
    1X3 @ 95%, 270
    1X3 @ 100%, 285
    – based off heaviest set from 121116, rest 60-90 seconds.
    - Made all reps. Felt pretty good, could have gone a little heavier.

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    Conditioning

    3 rounds for total reps of:

    1 min ME Burpee Over-the-Box Jumps 24" (touch on top required) (10, 10, 10)
    1 min ME C2B Pullups (15, 13, 12)
    1 min ME double kb clean and press 53 (kb) (9, 8, 7)
    *Rest 1 minute.

    • Total reps = 94 Midline

    5 min alternating BB TGU 65#
    - did 3 each side