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

  • Partner Punisher Workout

    Skill:
    4 rounds (not for time) :
    - 6 weighted pull ups
    - 3 rope climbs

    Conditioning:
    (partner up, total reps per team divided however)
    -Legion run
    50 push press (115/75)
    50 box step ups with BB above in front rack position(both feet count as one rep)
    50 pull ups
    50 burpees
    -Stoplight run
    Partnered with The Handyman

  • Pull-Ups, Front Squat Workout

    Weighted Pull-ups
    3-2-2-1-1-1-1-1
    Used 15 pound weight; some weighted, some not

    Front squat 10-10-10-10-10 reps
    135-135-145-150-160

  • CrossFit.com Main Site Workout

    WARM UP
    MOBILITY
    - Ball: Thoracic
    - Floor: Hip Flexion > Pigeon
    - Doorway: Pec
    - Band: Shoulder External Rotation (90/90)
    NASM DYNAMIC WARM UP
    2 rounds:
    - 4pt. Arm/Opp Leg Raise, 15/side
    - SLRDL, 15/side
    - Front Lunge with Rotation (toward front leg), 15/side
    OLY WARM UP
    - Pendlay
    OUTLAW BBG
    a. EMOM for 5 minutes:
    - 2 Hang Squat Cleans @ 70%
    155 - Worked on shoulder shrug and getting under the bar FAST.

    WOD
    21-15 and 9 rep rounds of:
    - Left-arm Kettlebell snatch (53/35#)
    - Right-arm Kettlebell snatch (53/35#)
    - Pull-ups

    Time: 7:32 Taped over my already destroyed hands + wore gymnastics grips to prevent more tearing. They worked perfectly!

  • 6-8-13 Workout

    3 RFT:
    15 Thrusters 95#
    20 Hand Release Push Ups

  • 6-9-13 Workout

    8 min. AMRAP
    10 med ball cleans 25#
    12 abmat sit-ups

  • 6-11-13 #1 Workout

    2x 10 min rounds of Airdyne for total calories. 85%effort, 3 min. rest between rounds, try to achieve same number of calories

    SCORE: 1st round - 141 cal
    2nd round - 147 cal

  • Deadlifts, Run, HR Push ups Workout

    Deadlift 115/85
    200m run
    Hand release push ups

    Perform

    25 DL, 200m run, 5 HRPU
    20 DL, 200m run, 10 HRPU
    15 DL, 200m run, 15 HRPU
    10 DL, 200m run, 20 HRPU
    5 DL, 200m run, 25 HRPU
    10 DL, 200m run, 20 HRPU
    15 DL, 200m run, 15 HRPU
    20 DL, 200m run, 10 HRPU
    25 DL, 200m run, 5 HRPU

    20:42

    I don't know if I skipped a round or if Tory did an exrta one? He was a lap ahead of me, but still going when I finished... I marked off 9 rounds on the board, so I'm pretty sure I kept count right, but who knows :) All the DL's were unbroken expect the last round. Push ups were in groups of 10's (and 5's when appicable).

  • WOD Workout

    Strength:
    5×3 Weighted Pull-Ups

    Conditioning – 15-12-9-6-3 Reps For Time:
    Hang Power Cleans (135/95)
    Burpees Over-the-Bar

    Finisher:
    AMRAP in 3 Minutes Jumping Air Squats

  • 06.12.13 Workout

    15mins to find 1rm Clean, 55x5, 65x3, 75x2, 85x1

    Then,

    10min AMRAP

    3 Hang clean to thrusters 135/95 <--65#

    3 Burpee box jump 30/24 <--Stepped up on 24in box

    3 Chest 2 bar pull up <--regular pull ups on that terrible hand ripping small bar. bleck!

    Continue adding 3 reps to each exercise per round for 10mins. Score total reps.
    Everything was scaled! Ugly WOD. 2 rounds + 20 reps. Kudos to those awesome chicks who pumped up the weight & jumped on the big box!!! (Pam & Melyssa)

  • 6-11-13 Metcon (Row, BJs, K2E, PP, DUs) Workout

    Metcon:

    3 Rnds: 300m row, 20 Box Jumps (24"), 20 K2E, 20 Push Press (115lbs), 40 DUs

    Time - 21:45