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

  • 7-11-2012 Workout

    400M Run

    15-12-9
    C2B Pullup
    Box Jump
    Clean #135/95

    400M Run

  • Bike/Pullups/Squats/HSPU Workout

    Warmup
    98 Burpees for wodstack challenge

    WOD
    For time
    Bike 1.25 miles
    25 Pullups
    25 Squats
    25 HSPUs
    Bike 1.25 Miles
    25 Pullups
    25 Squats
    25 HSPUs
    Finish bike ride back to office for a total of 4.5 miles on bike

  • PSKC Comp Class - 9.24.12 Workout

    Class is at 4:30 on Monday.

    Strength:
    4 rounds:
    2 x bear complex (ultimate goal is bodyweight)
    3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

    Main effort:
    2012 Crossfit games open workout 12.3

    Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    115 pound Push press, 12 reps
    9 Toes-to-bar

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 20" box
    75 pound Push press, 12 reps
    9 Toes-to-bar

  • Strict press week 3 + Nasty Triplet Workout

    5/3/1 Strict Press - Week 3:
    5 x 125
    3 x 140
    1 x 160 (PR)

    Assistance:
    3 rounds:
    8 x ring dips
    5 x close grip bench (205, 215, 225)

    Conditioning:
    21-15-9 of:
    Overhead kb swing (70lb)
    Hand release push up
    Box jump overs (24")

    Time - 5:57

  • Hang It Up Workout

    Pre -WOD:
    -5X2 Front Squat (65, 75, 85, 95, 105) Front Squat PR!
    -5X2 Power Clean (65, 75, 85, 95, 105 failed on both attempts)

    7 Minute Clock

    -1 minute AMRAP Thruster (95/65)
    Then
    -6 minute AMRAP:
    -- 5 Pull Up
    --10 Hang Clean (95/65)
    -- 15 Double Under (30 singles)

    Did 7 thrusters, my left arm and wrist are hurting. Then 4 rounds plus 7 reps.

  • Hang It Up Workout

    Pre -WOD:
    -5X2 Front Squat (145)
    -5X2 Power Clean (165)

    7 Minute Clock

    -1 minute AMRAP Thruster (95/65)
    Then
    -6 minute AMRAP:
    -- 5 Pull Up
    --10 Hang Clean (95/65)
    -- 15 Double Under (2 for 1)

    16 thrusters + 3 full rounds + 5 pull ups + 10 cleans

  • The Chief Workout

    Cash in:
    3 Rounds
    Wall Climb, 2 reps
    Broad Jump, 4 reps

    WOD
    Max rounds in 3 minutes of:
    3 Power Cleans (Rx 135)
    6 Push Ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles

    Round 1: 4 = 72 reps
    Round 2: 3 + 7 squats = 70 reps
    Round 3: 4 = 72 reps
    Round 4: 3 + 3 push ups =57
    Round 5: 3 + 8 squats = 71 reps

    Cash out:
    ABS

  • 09.24.12 WOD Workout

    Deadlift 5-5-3-3-1-1-1 (65-75-85%+)

    Hit 350 pretty easy, didn't want to wreck my back so I stopped there

    Then,

    21-15-9

    Deadlift 225/155

    OHS 135/95 - Modded to 95

    A weekend of beer and pizza makes for serious intensity issues lately. I have to do better.

  • Sunday in the Park Workout

    Another gorgeous September Saturday in Colorado.

    As a team of two…or three if you have a tiny person with you:

    Park WOD:
    100 sit ups, run to the next station
    100 ball slams @ 20 lb., run to the next station
    100 V-ups, run to the next station
    100 American KB swings @ 1.5 pood, run to the next station
    50 Burpees

  • Heavy Jerks Workout

    Warm Up:
    OLD SKOOL
    10-15 reps of ...
    Push Ups
    Pull Ups
    Dips
    Handstand Push Ups
    Squats
    Sit Ups
    Double Unders

    Mobility:
    Hip flexor on wall
    Pain ball on hip flexor

    Max Effort:
    Behind Neck Press
    5-5-5-5
    95 lb.

    MetCon:
    5-4-3-2-1
    Clean & Jerks @ 165 lb.
    Muscle Ups (or attempts/progressions)

    The C&Js were SLOW moving ... plus, my jerks looked like crap this morning.