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

  • Alone Time... Workout

    3 mile bike ride to compund
    40 situps
    50 pullups
    60 pushups
    4 - 1min round of wall sits
    10 consecutive tractor tire flips
    3 mile bike ride back

  • Strenth - Deadlift on a plate Strength

    Total 85min
    WU: 10min DU practice, 10 burpee
    Burgener WU, mobility
    Deadlift on a plate, Wendler day 1
    Pull-ups day 5, negative: 5, 10, 8, 8, 10
    Abs 100
    T2B sidegrip 3x5
    DU practice 10min

  • Nancy Workout

    5 rounds for time

    400m run
    15 Overhead squats

  • Calisthenics warmup Workout

    Three rounds for quality and minimum rest of:
    10 push-ups with feet elevated off the floor
    5 broad-jumps
    3 legless rope climbs

  • Front squat Strength

    Invictus May 28 2014

  • CrossFit Totals Workout

    Max Back Squat- 275
    I thought I had lost a lot of strength in this lift vs. the winter when I was doing almost nothing but squatting, but I checked my notes and I really haven't. My previous PR was only 285.

    Max Shoulder Press- 145
    I've been stuck at this weight forever and a day. Without a heavily focused press program, I don't see this going up all that much.

    Max Deadlift- 375*
    This one really shocked me. I did 365 the other week, and knew I had more in the tank. I think I could have eeked out 385, but not much more than that. Regardless this is a PR for me.

    Total = 795

    I'm actually amazed that my strength has remained relatively stable, despite the fact that I weighed 178 lbs. yesterday. In the past I've used comparable weights, but I usually weighed 20 lbs. more than I do now. My legs and butt are skinnier, but just as strong. My power-to-weight ratio has gone up, my body fat down, and my absolute 1RM strength either stayed the same or went up depending on the lift. All good...yay Crossfit!

  • Strength - narrow bench Strength

    Total 95min
    WU 5min cycling + 50 situps, 50 back extensions, 10 air squat, 10 push-ups
    Mobility
    Narrow bench, 3 rep max test
    Fysioterapiaharjoitteet: gluteus medius 4x40, gluteus maximus 2x40
    Pakaran ojennus taljassa 3x2x8x25kg
    Eksentinen pohjevenytys 3x30
    Abs 100
    5min cycling

  • CFPR Workout

    FOR TIME

    2 k row
    50 burpee pull ups
    30 hang power cleans 100/65 kg

  • 11.5.11 Team Wod Workout

    2 person team, break up reps however you want but each person must complete at least 1 rep in the sequence:

    1000m row
    150 air squats
    125 box jumps
    100 abmats
    75 pushups
    50 KB swings
    25 slam balls
    200m shuttle run

    Eddie and I broke up pretty evenly except i did 100 squats he did 85 box jumps

  • Overhead squat 1 RM Strength

    Overhead squat 1 RM