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

  • Annie Workout

    50 40 30 20 10
    Double Unders
    Situps

  • 3 Minute max reps Workout

    3 Minute Max Rep

    Burpees
    2 minute rest
    Clean & Jerk (40kg/30kg)
    2 minute rest
    Double unders

    Completed 51+20+144

  • Boulders for Shoulders WOD 7 Workout

    Barbell Strict Press:
    - 40kg x 8 = 320
    - 50kg x 8 = 400
    - 55kg x 5 = 275

    - 45kg x 3 = 135

    TOTAL = 1,130

    Shrug Machine:
    - 100kg x 8 = 800
    - 110kg x 8 = 880
    - 110kg x 8 = 880

    TOTAL = 2,560

    Dumbell Side Raise:
    - 10kg x 8 = 160 (each arm)
    - 10kg x 8 = 160
    - 10kg x 8 = 160
    TOTAL = 480

    Barbell Shoulder Press (Behind Neck):
    - 40kg x 8 = 320
    - 50kg x 7 = 350
    - 45kg x 8 = 360
    TOTAL = 1,030

         GRAND TOTAL = 5,200

  • Fight Gone Bad Workout

    Wall-ball, 10 ft target (Reps)
    Sumo deadlift high-pull (Reps) 45#
    Box jump (Reps) 20"
    Push-press (Reps) 45#
    Row (Calories)

    The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

    First time doing FGB, fun time!

  • Pressing Half Angie Workout

    For Time:

    25 Push Press (135/75)
    50 Chest 2 Bar Pull Up
    50 Hand Release Push Up
    50 Sit Up
    50 Air Squat

    25 Push Press

    Modifications:
    65# push press
    kipping pull ups

    Yay, not many modifications to list! :) This one was pretty brutal considering the push press gets you all tired, then you have to go do pull ups! Yuck! But hopefully this will help my full Angie time on Monday! Felt good about the reps. movements, etc., just need to keep pushing myself because I'm slow.

  • Annie Workout

    Goodmorning Wide Stance 2RM -155. Could be 165, tried and failed on 175 but didn't have time to try it. Mental note to try again next time I'm at the box.

    5min Rest Then:

    Annie

    50.40.30.20.10

    Double Unders - modded to ball/bar jumps 2 for 1

    ABMAT

    Spent the first minute trying to get DUs, they weren't coming so I modded on the fly.

  • DL's & Burpees Workout

    WOD:

    Five rounds for time of:

    5 Deadlifts (275/185)
    10 Burpees

    Post time to comments

  • Tabata more tasks Workout

    "Tabata more tasks"

    60 shoulder press @ 45#
    50 SDLHP @ 45#
    40 burpees
    30 knees to elbows
    20 medball cleans @ 20#

    Buy in = 4x4 OH squat
    95-115-135-155

  • Deadlifts & Burpees Workout

    5 Rounds For Time:

    5 Deadlifts (Rx: 185#)
    10 Burpees

  • Annie Workout

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    I decided to just do this one in my garage. I fouled up my DU's a couple of times. I'm still trying to find the sweet spot with this rope. Holding my hands a little further out to the sides seemed to be helping.