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

  • Mary Workout

    Push Press
    5-5-5

    W.O.D.
    "Mary"
    20 Minute AMRAP
    5 HSPU
    10 Pistols
    15 Pull-Ups

    //

    Push Press: 53-58-63

    HSPU - on box + 1 ab mat
    Pistols - stand up from box
    Pull-ups - big purple band

  • Choice Workout

    Pre-WOD
    10x3 back squats @ 65% of your max (250)

    WOD - Choices
    Option A: "Karen" 150 Wall Balls (20/14#)
    Option B: 100 HR Burpees

    *chose A - 9:36

  • Wednesday 2/13/13 Workout

    Strength:
    10 min. Overhead Squat Practice

    WOD:
    3 Rounds
    10 Hand Release Push-Ups
    20 Toes 2 Bar
    30 Wall Balls

    Optional:
    1. Double Unders (20)
    2. Push Plates (3)

  • Randy Workout

    75 Power Snatches 75 lbs / 55 lbs

  • Thruster/C2B pullups Workout

    BI: Dynamic WU: 30 partner wall ball 20#, 15 partner burpees, 2 wheelbarrow walks.

    WOD:
    2012 Team Superfit WOD
    “Death Becomes Us v2.0″

    8 Minute Max Reps of Thrusters (115/85)
    7 Chest to Bar Pullups on the Minute starting at time 0:00
    Pullup reps must be completed before thrusters start. Score is total number of thrusters. Any partner can complete the pullup or thruster reps in any order or set of breaks. Mixed teams (M/F) can change weight anytime. If you can’t get through 7 pullups in one minute, the next minute resets the pullup requirement.
    -I used 115#, Brian did 95#.
    -92 reps

    CO:
    "Shut up and Drive”
    Working with a Partner, 10 Minute Time Cap:
    Row 1500m
    Find 1RM Ground to Shoulder
    Partners may switch as often as they’d like on the row. Both partners must find their 1RM GTS. Score is the combined total of both 1RMs.
    -I got 225#, Brian 145#. Legs were fried after thrusters and row. couldn't stand up 230#.
    -370#

  • Basics AMRAP Workout

    16min AMRAP
    5 Pull Up
    10 Burpee
    15 KB Swing 2pd

  • 02.14.13 St. Valentine’s Day Massacre Workout

    Nothing says I love you like…

    For time;

    Run 400m

    21 Pull ups(standard)

    21 Power cleans 135/95 <--55#

    21 Thrusters 135/95<--55#

    Run 400m

    15 Chest 2 bar pull ups <--regular

    15 Power cleans<--55#

    15 Thrusters<--55#

    Run 400m

    9 Chest 2 bar pull ups<--regular

    9 Power cleans<--55#

    9 Thrusters<--55#

    Not my favorite wod...must get stronger. ;)

  • CrossFit Games Open WOD #2 Workout

    DL 5-5-3-3-1-1
    135-135-155-155-fail @ 175. thought & rested too long as partner (JT) racked up & worked on his DL. my bad.

    2011 CrossFit Games Open WOD #2

    15min AMRAP

    9 Deadlifts 155/100
    12 Push ups
    15 Box jumps 24/20

    5 rounds + 21 reps. yes i jumped, yes i almost face planted in the 2nd round, yes it messed w/my head but i did finish it rx.

  • 02-13-2013 Workout

    50 Burpees

    3 Rounds
    Clean #135/95
    400M Run

    50 Burpees

  • 02-13-2013 Workout

    50 Burpees

    3 Rounds
    Clean #135/95
    400M Run

    50 Burpees