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

  • Modified Daniel Workout

    “Daniel“

    For time:
    50 Pull-ups
    400 meter run
    36# Thrusters, 21 reps
    400 meter run
    36# Thrusters, 21 reps
    400 meter run
    50 Pull-ups

    Forgot to log the time - estimating 30 min

    This WOD is in honor of Daniel Crabtree, Army Sgt 1st Class. Killed in Al Kut, Iraq. June 8th 2006
    To all those who have given all, we will never forget.

  • soccer Workout

    played for two hours. I was quick as a jackrabbit out there.

  • Bradshaw Workout

    “Bradshaw”

    10 Rounds(40 min cap)

    3 HSPU MOD box

    6 Deadlifts 225/155

    12 Push ups MOD knees

    24 Double unders

  • 2km Run, Burpees, Sit Ups & Push Ups Workout

    2km Run
    Burpees
    Sit Ups
    Push Ups

  • Diane Workout

    Hade rätt vikter på marklyftet men kom inte ner tillräckligt i HSPU

  • 7 min Burpees Workout

    amrap 7min burpees to 15,6cm target

  • PCF Back at the Ranch 2012 Workout

    Crossfit competition in Troy Ohio hosted by Practice Crossfit.

    Competed on a team of 4 (PSKC Brazilian Wolfzillas) and we placed 6th out of 50 teams

    Event 1:
    Obstacle course relay race for time (jumping ditches, climbing hills, climb a 9' wall then climb down a balance beam, jump some logs, then pickup a bigass boulder and run with it)
    - We placed 2nd in this event.

    Event 2:
    Team 12 min AMRAP at rotating stations of:
    10 x KB Thrusters
    10 x 1 arm barbell snatches (75/65)
    10 x burpees
    Run to a pond, swim to the middle of the pond and run back to thrusters

    Event 3:
    FGB style scoring
    2 min AMRAP of pull ups
    1 min to throw 3 hatchets at a target
    2 min AMRAP of HSPU
    1 min to throw horse shoes
    2 min AMRAP of landmine barbell thrusters
    - score 271

    FINALS (Top 6 teams)
    Carry a 160lb slosh pipe through a 0.6 mile trail run then
    2 members swim to the middle of a pond and climb a 20' rope suspended by a crane (this was awesome!)

  • Lunges & Double Unders Workout

    Warmup:
    3 rounds
    * samson stretch
    * 10 GHD
    * 5 dips
    * 15 push ups (+2 rounds of 7)
    * 6 pull ups
    * 8 push press (95,115,135)

    WOD
    Five rounds for time of:
    * 15 Walking lunge steps, carrying a 95 pound barbell in the front rack position --> Subbed for 2 50# dbs in front rack pos.
    * 30 Double-unders

    Eff double unders. I'm terrible at them.

  • Tabata Something Else Workout

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    Record total reps

    I used the smallest band to build strength for strict pull ups. I can kip all day so I wanted to make it harder but still have high reps. I did GHD sit ups instead of abmat :)

  • Big 21 Workout

    Big 21

    160# Snatch
    225# C&J