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

  • Marshall Ladder Workout

    For time:

    • 20 push-ups, 1 sit-up
    • 19 push-ups, 2 sit-ups
    • 18 push-ups, 3 sit-ups ...
    • 2 push-ups, 19 sit-ups
    • 1 push-up, 20 sit-ups

  • ME Push Press Workout

    Max Effort Push Press
    PR 115#!!!!

    then:

    12 min AMRAP

    7 C2B

    14 KBS 24/16kg

    21 Double Unders-ball touches

  • Deadlift (struggled with rounding of back) 1 RM Strength

    Deadlift (struggled with rounding of back) 1 RM

  • Shoriaukken Workout

    Pre WOD:
    5 x 5 Sumo dead lifts
    started at 225# finished at 305#

    WOD:
    Pushups / Situps
    20/1, 19/2, 18/3, 17/4, 16/5, 15/6, 14/7, 13/8, 12/9, 11/10, 10/11, 9/12, 8/13, 7/14, 6/15, 5/16, 4/17, 3/18, 2/19, 1/20.

    didn't do situps on the wall, did them on the open floor. i think that was harder.

  • May 27, 2011 Workout

    1 rep max thruster

    Wod:
    21-15-9
    Thrusters 95#

    walking lunge 40 yards

  • Marshall Ladder Workout

    WOD:
    20 pushups, 1 situp
    19 pushups, 2 situps
    18 pushups, 3 situps
    ...
    2 pushups, 19 situps
    1 pushup, 20 situps

    Welcome to CrossFit Wilderness Ranch. Nothing like working out at 9,650 ft at 40 degrees in an unheated shop. First my first WOD at elevation, I felt okay. My sit ups were tough.

  • Roy Workout

    “Roy”

    Five rounds for time of:
    225 pound Deadlift, 15 reps
    20 Box jumps, 24 inch box
    25 Pull-ups

    First time doing Roy so its an automatic PR, but much improvement is needed. I could only do 155 lbs for the deadlift since it was 75 reps. I tore my left palm which really slowed me down.
    That plus the fact that I came in every day this week, I think its time for rest days.. I'll be back at it on Monday :D!

  • Hips don't lie Workout

    Strength: Find Thruster 1RM

    WOD:
    21-15-9
    -Thrusters (95/65)
    -40 yard "prison-style" lunge after each set of thrusters

    Thruster 1RM: 155
    WOD: 9:24 rx'd

  • Hips don't lie Workout

    Strength: Find Thruster 1RM

    WOD:
    21-15-9
    -Thrusters (95/65)
    -40 yard "prison-style" lunge after each set of thrusters

    Thruster 1RM: 85
    WOD: 9:52 @ 45#

    Welcome back to Crossfit after a week of being lazy and eating poorly. Yikes!

  • CrossFit games open WOD 12.3 Workout

    Complete as many rounds and reps as possible in 18 minutes of:

    15 Box jumps (M 24" box / F 20" box)
    12 Push press (M 115 lb / F 75 lb)
    9 Toes-to-bar

    6 rds + 15 BJ / 4 PP