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

  • A.M Tire WOD Workout

    1000m Run

    5 rounds:
    5 Tire Flips (1 flip + jump in, jump out)
    15 Sledgehammer Hits (each arm)

    1000m Run

  • Weaver Likes His C2 Workout

    1600m Row

    Weaver:
    Four rounds for time of:
    10 L-pull-ups
    15 Push-ups
    15 Chest to bar Pull-ups
    15 Push-ups
    20 Pull-ups
    15 Push-ups

    1600m Row

  • W GW Thruster & Fran (Thruster & Pull-up) Workout

    Strengh:
    EMOTM: 3 Thruster (45kg)
    WOD: Fran
    21-15-9
    Thruster (40kg)
    Pull-up

  • Brenton Workout

    "Brenton"

    Five rounds for time of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet

    Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it. (I DID THIS WITHOUT ANY WEIGHTED VEST FOR THE 1ST TIME.)(VERY VERY LITTLE SLEEP AT MY MOM'S HOUSE TO GET SOME EXERCISE AND BREAK DOWN MY BODY TO FEEL FRESH FOR THE DAY AND THE DAY OF TRAVEL)
    M/ 39/ 136 lbs/ 5'-6"
    As Rx: NOT wearing 20 lb vest
    10:10
    Good WOD
    The grass was pretty wet early this morning. I was SUPER tired after going upstate on Wednesday after work, then staying back in Suffern on LATE Thursday evening and then waking up early to do this WOD before taking the train into NYC for work and then training it back to Glens Falls tonight. I just had to get some exercise in before a long day of work and traveling again. Glad I did. Felt pretty good overall.

  • Strength - Low Bar Back Squat Workout

    Low Bar Back Squat
    5-5-5-5-5
    95-115-135-155-165

  • Row + Squat Clean + Toes to bar Workout

    Row 750m
    3 Rounds
    • 5 Squat Cleans(95)
    • 7 Toes to Bar
    Row 500m
    2 Rounds
    • 5 Squat Cleans
    • 7 Toes to Bar
    Row 250m
    1 Round
    • 5 Squat Cleans
    • 7 Toes to Bar

  • 7/3/13 - WOD Workout

    3 ROUNDS: 7 Thrusters / 7 Pullups
    Run 200 Meter
    3 ROUNDS: 5 Thrusters / 5 Pullups
    Run 200 Meter
    3 ROUNDS: 3 Thrusters / 3 Pullups

    53# = 14:22

  • 7/5/13 WOD "Cindy" Workout

    5 Pull Ups
    10 Push Ups
    15 Squats

    5 min AMRAP
    Rest 3 mins
    Total of 4 rounds

    Lowest round was 3 + 12 (at the end)

  • Sammamish Crossfit Workout

    Strength

    Push Press × 3
    35x7, 55x5, 85x3, 90x3, 90x3

    WOD

    1000m row
    40 wall balls 14lbs
    30 toes 2 bar MOD knees 2 bar

    Time 9:27

    It was a class of one so we worked a lot for on the push press. Need to bend straight down rather than butt back. Also, roll knees out before bending to keep them out. Both these things really helped my form.

  • 03072013 Workout

    Back Squat
    5x5
    85, 95, 105, 115, 115

    Skill

    Dips 5 x 10

    WOD

    5 rounds for time: 5 STRICT pull ups (with red band), 5 power cleans 135/95, 5 burpees