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

  • The Legless WOD Workout

    After yesterday's WOD, I have nothing left in my legs today!

    Warm Up:
    2x
    5 Pull Ups
    10 Push Ups
    15 Squats

    Mobility:
    PVC Pass-through
    Kettle Bell on shoulders

    Max Effort:
    Bench Press
    8-5-3-3-1
    70% ... 90%
    145 lb., 155 lb., 165 lb., 175 lb., 185 lb.

    30 Ring Dips (not for time)

    MetCon:
    21-15-9
    Push Press @ 95 lb.
    Wall Balls @ 20 lb.

  • Overhead Squats 5 - 5 - 5 - 5 - 5 Workout

    Round 1 - 5 Reps at 45 lbs
    Round 2 - 5 Reps at 55 lbs
    Round 3 - 5 Reps at 65 lbs
    Round 4 - 5 Reps at 75 lbs
    Round 5 - 5 Reps at 85 lbs

  • Tuesday's WOD Workout

    Every Minute on the Minute for 8:00 Complete:

    2 Deadlifts - <b>185lb each round</b>
    20 Double Unders - <b>completed each round</b>

    Then,

    15 minutes to establish 1 RM Snatch - <b>60lb</b>
    15 minutes to establish 1 RM Clean and Jerk - <b>did not do</b>

  • 101612 On the Prowl Workout

    WOD

    3 rounds for time of:

    4 prowler sprints (185#/125#) Scaled:185#, 165#, 125#

    8 KB thrusters R arm (1.5/1pood) Scaled:35#

    8 KB thrusters L arm (1.5/1pood) Scaled: 35#

    16 burpees

    32 KB SDLHP (1.5/1pood) Scaled:35#

    64 double-unders Scaled:180 Singles

    ** rest 2min **

    Cut Off 40 mins

  • CrossFit HK WOD 10-16-12 Workout

    3X5 Snatch Hi-Pulls – rest 60 sec. [95lbs]
    Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

    3X5 Non-Heaving Drop Snatch – rest 60 sec. [65lbs]
    Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

    3X5 Zott Presses - rest 60 sec. [45lbs]

    Conditioning
    3 rounds for total reps of:

    1 minute ME HSPU [box scaled]
    1 minute ME Front Squats 135/95# (from the floor, not the rack) [95lbs]
    1 minute ME Pull-ups
    *Rest one minute between rounds.

  • WOD: 10/11 Workout

    Strength: Bench Press
    5 – 4 – 3 – 2 – 1

    “Death By 10m”
    Every Minute on the minute complete the following:

    10m Run
    Increase one 10m run every minute.

    14 + 7 - Gave up

    Compare to 3/1/12: Erin - 15

  • Tom Workout

    Complete as many rounds in 25 minutes as you can of:
    7 Muscle-ups
    155 pound Thruster, 11 reps
    14 Toes-to-bar

    My Thrusters are still quite light, as I was only able to do 2x5 with 115. Although my Front Squats are quite good, my issue probably lies with trying to drive the weight up and forward. Instead of Muscle-Ups, I did 5 Pull-Ups instead, unassisted, but broken. Instead of 15 Toes to Bar, I did sets of 10, gradually lowering to 5, as they were taking too long.

    Generally not that good a workout.

  • October 15th WOD Workout

    20 Min. AMRAP
    Run 400m (3 laps around 2 cts)
    20 Sit-ups
    20 Push-ups

  • biking 1hour Workout

    work-home

  • Upside Down Workout

    WOD: “Upside Down”

    3 Runden auf Zeit von:

    100 Meter Walking Lunge
    Handstand walk 20 Meter
    50 Kettlebell Russian swings 24/16kg