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

  • 3-16-11 WOD "Pet Rock" 21-15-9 with Medball Over Box, WallBall, ABmat Workout

    For time,
    800m Run
    then;
    21-15-9 “Pet Rock”-perform all exercises (21-15-9) with medball 20/14
    Over Box
    Medball clean
    Wallball
    Abmat
    Then;
    800m Run
    Clock stops after completion of second 800m Run.

    After grinding to a halt on Monday, I took yesterday off and got two nights of 9 hour sleep. I felt revitalized, and was able to come back strong today. I kept roughly the same pace through all three rounds of ball work. I ran the second 800m faster than the first by clinging to a mental image of Nate chasing my ass down!
    I'm roughly at the 6 week mark in Crossfit, and I feel like my lungs are finally working efficiently again. After doing as many workouts as possible to get through the initial haze, I now have to figure out what split works best for me with this type of work...three on, one off, two on, one off, etc.

    I've leveled off at about 186-187 lbs., and my % fat is still dropping slowly. It feels awesome to get "tuned in"with my body again. My self-awareness is growing, and I haven't felt this way in many years...whoot! :)

  • KSP Käsilläseisonta punnerrus sekä köysikiipeilyä Workout

    Harjoitellaan KSP ja köysikiipeilyä

  • 9 min AMRAP Workout

    6 one arm bar snatches @ 30kg
    9 pull ups
    12 box jumps

  • Power Clean Workout

    3-3-3-3-3
    55-75-75-75-85

  • CrossFit Endurance - 6Jun11 Workout

    1 mile run
    150 wall balls @ 10lbs (Goal was for speed so lower weight)
    1 mile run

    why not do two WODs on your birthday.... right?!?! :) this was awesome in a painfully awesome kinda way!

  • back squat Strength

    3 x 5 @ 75%, 80%, 85%

  • Jumping, Upside Down Helen Workout

    5X3 Front Squats

    WOD:
    3 Rounds For Time-
    50 Double Unders
    21 Kettle Swings (Rx #53)
    12 HSPU

  • Griff Workout

    "Griff"

    Run 800m
    Run backwards 400m
    Run 800m
    Run backwards 400m

  • Monday 110606 Workout

    21 - 15 - 9 rep rounds of:

    Box jump, 24" / 20"
    Power Snatch, 75 lbs / 55 lbs
    Chest to bar Pull-ups

  • Grace Workout

    There is no description for this WOD as it is stat.