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

  • WOD Workout

    EMOTM por 6 min

    2 Hang cleans & jerks

    EMOTM por 5 min

    4 pull ups

    Then:

    Complete for time:

    21-15-9

    Deadlifts (14kg)

    Burpees

  • Shenandoah Crossfit - Barbara Workout

    5 rounds

    20 Pull ups. MOD green band
    30 Push ups. MOD knees starting rd 2
    40 ab mats
    50 squats

    3 min rest between rounds. 38 min time cap.

    Time: 44:31 4 rounds

  • Kelly Workout

    Monday 130513

    "Kelly"

    Five rounds for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 35# thursters (subbed for 30 Wall ball shots, 20 pound ball)

  • Nancy Workout

    5RFT

    400M Row
    15 OHS (65lbs)

  • Handsome Jay Workout

    1 Round for time of:

    -10x HSPU
    -20x K2E
    -30x Burpees
    -40x Box Jumps
    -50x Dips
    -60x Pull Ups
    -70x Push Ups
    -80x Sit Ups
    -90x Squats
    -100x Double Unders

  • HSPU/Pull Ups Workout

    21-15-9 Reps for time of:
    HSPU
    Pull Ups

  • Squats & Deads Workout

    Back Squat
    12x2 @ 65% 230#

    Deadlift
    12x2 @ 85% 405#

  • Oly Lifting Workout

    Skill
    7x1 Strict Weighted Muscle-Ups 10kg (60s rest)
    Snatch from Blocks - 75kg, 80kg Fail
    Clean from Blocks - 105kg
    3x3 Box Jumps (33 mats)
    Tabata Hollow Rocks (6 Intervals)
    3x5 Eccentric GHR (2 mins rest)

    Strength
    3x5 Behind the Neck Snatch-Grip Push Presses (60kg)

  • WOD Workout

    8 300m (90 seconds rest between them)

    Then,

    Wall climber ladder: 1 the first minute, 2 the second, etc.

    300s were between 53 and 61 seconds.

    Made it through 5 rounds of wall climbs.

  • Allergies.. made better by snatch PR Workout

    Strength/skill
    Hang Snatch (full squat)
    10 Minutes To A Heavy Single + 3/3/3 @ 80-85% Of Above

    Heavy single - 65# (PR!)
    Worked at 50# for 3/3/3

    Over Head Squat
    3 Rounds of:

    1 Minute Max Reps (95/65)
    2 Minutes Rest Between Rounds

    53 reps, worked at 50#
    Dropped the bar in the middle during the 2nd/3rd sets, but got back up

    Conditioning
    6 Minute AMRAP of:

    5 each K.B. Snatch (24/16kg)
    1 each Turkish Get Up (24/16)
    9 each D.B. Renegade Row (45/25×2)

    3 rounds + 10 kb snatch + 2gu
    12 kg kb, 15# dbs

    Felt awful when class started today because of allergies/general sickness, but felt amazing by the end. Love CrossFit and its ability to set my day off to a good start. Programming wasn't too killer, but OK since I was going to take it easy anyway. Still felt like I got in a good amount of work practicing snatches (PR!! any day with a PR is a great day) and ohs.