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

  • LYNNE Workout

    Five rounds for max reps of:

    Body weight bench press
    Pull-ups

    There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

    10-34
    9-30
    7-30
    6-30
    6-29

  • Snatch technique Strength

    3 position snatch + snatch balance

  • Birthday Present! (Lantern Edition + "Diddy Kong") Workout

    For time;
    Legion Run (500 jump rope if weather is bad)

    Then,

    21-15-9

    Thrusters 95/65

    Burpees

    Pull ups

    finish with legion run
    *Birthday Option: Run to lantern with 50lb ruck. Do thrusters with 115

    • Half-assedly completed "Diddy Kong" 3 Rounds:
      • 2 Muscle Ups
      • 3 x 225 lb. Clean
      • 4 HSPU (Games style)

  • Birthday Present! ....Happy Freakin Birthday Dale. Workout

    For time;
    Legion Run

    Then,

    21-15-9

    Thrusters (26 kb)

    Burpees

    Pull ups

    finish with legion run

  • back squat Strength

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

  • 9 min AMRAP Workout

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

  • KSP Käsilläseisonta punnerrus sekä köysikiipeilyä Workout

    Harjoitellaan KSP ja köysikiipeilyä

  • 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! :)

  • Partner WOD Workout

    Did this WOD with my fiance'

    6 Rounds, while one person was running, the other person was doing max reps of a movement. I chose bench press and strict pull ups, alternating rounds; So i ended up doing 3 sets of bench press, 3 sets of strict pull ups.

    400m run
    bench (50# dumbbells) (41 reps)
    400m run
    strict pull ups (36 reps)
    400m run
    bench (38 reps)
    400m run
    strict pull ups (32 reps)
    400m run
    bench (30 reps)
    400m run
    strict pull ups (29 reps)

    Took exactly 25 minutes.

  • Ledesma Workout

    AMRAP in 20min of:
    5 HSPU on parralette
    10 toes through rings
    15 med ball cleans @ 20#

    Did normal HSPU, no parralette