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

  • Snatch/MU/400m Run/500mRow Workout

    Weightlifting:
    Find 1RM snatch
    -take as long as needed
    -Took 20 minutes, worked up to 200#, failed at 205# twice, didn't have it today.

    Gymnastics:
    10 min AMRAP Muscle ups
    -27

    Conditioning:
    Run 400m
    1:17
    rest 20 min then
    Row 500m
    1:36.8
    *Only rested 12 minutes as had to get home.

  • Clean It Up Workout

    Establish training max for Power Clean. 215lbs

    Conditioning:
    3 x 5 min AMRAPs (3 minute rest in between)

    1)
    5 x wall walks
    6 x KB Snatch each arm 53lbs 4 rounds

    2)
    8 x goblet squat 70lbs
    10 cal airdyne 3 rounds

    3)
    7 x deadlift 225lbs
    7 x box jump 4 rounds

  • Paul Workout

    "Paul”

    5 Rounds
    50 Double unders
    35 Knees 2 Elbows

    20yd. Overhead walk 185/130 (MOD: 75#)

    Should have done the Squat Clean/box jump burpee wod, but just did not have it in me to kill my legs.

    7 minutes longer than 2 years ago. :( I would blame it on my Murph'ed hands, but truly, my K2e & T2b have become progressively poor.

  • gym workout Workout

    10 leg lift/ball pass
    20 ball slams
    1 minute ring plank
    10 hindu push-ups
    20 ball slams

  • CF 972-6/3/13-WOD Workout

    Back Squat – @ 31X1 4×3

    10 minute Amrap

    6 Dumbell Hang Power Cleans 45/30

    10 Deficit Push Ups

    20 Double Unders

  • wall ball/pull ups/man makers Workout

    warmup:
    100 doubles

    3x5 hang cleans: 115, 135, 165

    then
    4 rounds
    10 wall balls
    10 pull ups
    4 man makers (35# db each arm)

  • turkish getups and push ups Workout

    warmup:
    2 rounds of
    50 doubles
    1 min handstand hold
    bear crawls
    5 ring dip progressions

    wod
    3 rounds of
    10 turkish getups left arm
    10 turkish getups right arm
    10 push ups

    30# kb

    then 4x5 back squats:
    135, 225, 275, 315

  • Helen Meets Grace Workout

    A partner WOD.
    Each team gets one pull up bar, 1 kettle bell and one barbell.
    Team completes Helen, then completes Grace afterwards.
    They can tag in and out but both athletes must complete the 400 meter runs in Helen.
    Score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

    Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings, 12 Pull-ups (35#/55#)
    Grace- 30 Clean and Jerks for time (95#/135#)

    Result: Oleg and Justin (the tall guy from CrossFit Love, Northern Liberties, Philly) 12:40

  • 0600 CF Undisclosed Day 2 Workout

    5 Round For Time
    - 20 35 lb KB Sumo Deadlift High Pulls
    - 20 Abmat Situps
    - 10 Single Arm 35 lb KB Push Presses each side

    2x max plank afterwards

  • 6-3-13 Sprint Intervals Workout

    Sprint Intervals:

    150m sprints - 5x150m (rolling start, 5 to 6min between reps) - 23.5, 21.29, 20.13, 20.53, 20.63
    100m - 1x100m - 13.43