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

  • Integrated Fitness WOD Workout

    Skill:
    2 rep max weighted pullup - 80#

    WOD: 9 min AMRAP
    3 Power Snatch
    6 Push up
    12 AMSU

    Total rounds of 9+11 sit-ups
    RX'd (95/65)
    Used 75# to take it easy on back, focus on form.
    Back felt good afterwards

  • fran Workout

    thrusters: 135 x 15,10,5
    pullups: bw x 15, 10, 5

  • 12-12-2011 WOD Workout

    Power Clean 5-5-3-3-1-1

    Rest 5 minutes then,

    4 rounds

    30sec Pull ups

    30sec KBS 1.5/1p

    30sec Burpees

    30sec Dips

    30sec Squats

    30 seconds of work MUST be MAX effort!!!

    No rest between exercises, rest 1 min between each round. Score is total reps.

  • 4 mile easy run Workout

    Moved run from Tues to Wed due to back tweak in Crossfit yesterday.

    Total mileage of 4 miles on Montour Trail w/ Ellie
    Total time: 35:29
    Avg. pace: 9:01

  • Body Weight Squat Cleans Workout

    Warm Up:
    2x
    5 Burpees
    10 Squats
    50 Single Jump Ropes

    Mobility:
    PNF Hamstring
    Shoulder on Bands

    MetCon:
    5x
    Body Weight (Squat) Cleans - 165 LBs
    50 Double Unders

  • Running Cindy Workout

    Run 1 mile
    10 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)

  • Back Squat 1 RM Strength

    Back Squat 1 RM

  • Back Squats Workout

    A) 3 sets:
    unbroken bounding box jumps x 12 (20" box)
    unbroken pistols x 6
    unbroken toes 2 bar x 12

    (12/6/8 x 3)

    B) 6 sets of power snatch from mid-thigh (95#)
    4-5 reps per set
    rest as needed between sets

    (4 x 6)

    C) 10 sets back squats 30X0
    5 @ 60% (120#)
    3 @ 75% (150)
    1 @ 85% (170)
    3 @ 80% (160)
    3 @ 85% (170)
    2 @ 90% (180)
    7 @ 75% (150) <--- 4 sets

  • Partner WOD Workout

    Partner WOD with Terrence at Crossfit 402.
    1 works while other rests
    Total time minus total number of wall walks + calories row.
    3 mins wall walks
    5 mins row for cals
    10,000lbs ground to overhead at 95# 106 reps
    150 double unders
    4x OH Lunges with 45# plate

  • Oly: PCl + Clean Pull Workout

    PCl
    50/4x2 60/3 65/2 70/2 75/2 85/2x3
    75-90-100-105-115-125

    Cl Pull
    80/5 90/3 100/3x3
    120-135-150