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

  • Thursday! Workout

    Dynamic warm up
    6 of each
    lunge stretch
    leg cradle
    hand walks
    pvc arm circles
    press ups

    Group warm up

    6 count burpees
    10 each of
    jacks
    high knees
    butt kicks
    bottom squat hold 30sec-1 min (first round only)
    squats
    push ups (2nd round hand release)

    skill

    5 bulgarian split squat each leg (with dumbells)

    7 box jumps

    afap

    rest 2 min

    3 rounds

    record splits and weight.

    wod

    Time trials.

    row each distance. rest as needed between sets

    1k

    750

    500

  • 03072012 Workout

    Strength:
    5,5,5,5,5 Strict Press
    80, 85, 90 (failed), 85, 85, 90

    15-min AMRAP
    5 Pull ups
    10 Wall Balls 20#
    20 Double Unders

  • Crossfit Games Open 12.3 Workout

    12.3 18min AMRAP
    15 24" box jumps
    12 115# Push Press
    9 Toes to Bar

    Completed
    180 reps (5 rounds)
    20" Box Jumps
    85# Push Press
    RXd Toes to Bar

  • 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+35

  • Monday Morning Sweat Workout

    Warmup x 3 rounds
    20 double unders
    10 burpee pullups
    100mtrs

    Strength

    3 x 5 Deadlift - 100kg,100kg,110kg(3 reps)

    90kg warmup on the deadlift.
    Found my new max on the deadlift @ 110kg

    Metcon
    7 minutes
    5 x SDHP @ 24kg
    10 x Pushups
    30 x doubleunders or 90 singles (I did singles)
    I only remember getting through no less than 5 rounds.

    L sit practice on paralettes - 20sec,30sec,40sec

  • 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

  • Wednesday 120307 Workout

    For time:

    30 Clapping Push-ups
    20 GHD Sit-ups
    30 SDLHP 95 lbs/65 lbs
    20 Ring Dips
    30 KB 1.5pd/1.0pd
    20 GHD Back Ext
    30 Ring Rows
    20 Burpees
    30 Deadlift 95 lbs/65 lbs
    20 Push Press 95 lbs/65 lbs

  • Deadies and Squats Workout

    Deadlifts
    - 5 x 60kg, 3 x 100kg, 2 x 145kg, 2 x 150kg, 2 x 155kg, 1 x 160kg
    - 21 x 110kg, 15 x 110kg, 9 x 110kg, 7 x 60kg, 7 x 20kg

    OHS
    - 10, 8, 6, 4, 2 x 40kg

    Back Squats
    - 5 x 40kg, 3 x 60kg, 2 x 110kg, 2 x 112.5kg, 2 x 112.5kg, 2 x 112.5kg,
    - 11 x 60kg, 9 x 60kg, 7 x 60kg

    3 rounds
    - 10 x Right leg reverse lunge + 24" box stepups with 10kg dumbells
    - 10 x Left leg reverse lunge + 24" box stepups with 10kg dumbells
    - 5 x right arm 16kg kb turkish getups
    - 5 x left arm 16kg kb turkish getups

  • 3-12-12 Monday’s WOD Workout

    Happy 34th Pam!

    For time;

    34 Deadlifts 185

    34 Wall balls 20

    34 Abmats

    34 Hand release push ups

    34 Walking lunges

    2 Rounds

    Did well overall. HRPU slowed me down the most. Completed first round in right at 6:30 so felt good at that point then got a little winded. Overall felt like I kept a good pace.

  • 15-10-5 Heavy and High Workout

    Warm Up:
    2x
    10 Squats
    50 Single Jump Rope/50 Double Unders (did box steps ... jumps not there yet with ankle)
    10 Toes to Bar

    Mobility:
    PNF Hamstring
    PNF Hip Flexor
    Ankle on wall with straight knee and bent knee

    MetCon:
    15-10-5
    Dead Lift 315 LBs
    Box Jump 32"

    I did the first two rounds as 315 and 24" but then the weight got too heavy so I finished with 295 and 32".