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

  • 5K...gone bad Workout

    50 Wall balls - 15 lb
    Run 1K
    50 SDHP - 45 lb
    Run 1K
    50 Calorie Row
    Run 1K
    50 Box Jumps 20"
    Run 1K
    50 Push-Press - 45 lb
    Rune 1K

  • Sprinted up a mountain, literally Workout

    I needed a little change of pace, and to get outside for some of that fresh, oppressively hot and humid southern air. I sprinted up Spencer Mtn., and then back down.

    This mountain supposedly has an elevation of 1,250 ft., and I'm not sure what the grade is. All I know is that it is pretty darn steep, and it was obscenely hot when I did it (95F). I sprinted up that F'r, and it felt like my heart and lungs were going to burst. The terrain was very rocky, and I actually had to climb boulders to get to the very top.

    I forgot my watch (dumbass), but I estimate it took me about 10-12 mins. on the ascent. I followed up with some 100 yard sprints and a few miles of hiking.

    It was fun going up, and I definitely want to go back and do it again for time.

    Wish I had my camera too...awesome view from the top!

  • Wednesday 120111 Olympic Workout

    Max rep bench press
    Max rep strict pull-ups

    17(135), 16(135), 12(155)

  • CFP: EMOTM snatches Workout

    Warmup:
    JYD, cut short

    Strength & skill:
    EMOTM for 10min:
    2 Hang Power Snatch
    Start at 70% 1RM. Add weight if completed accurately within 20 seconds. If not, drop weight.

    Started at 45# --> 85#. By the last round I had only popped it up to shoulder height and then snatch-grip pressed it overhead to lockout. Tired.

    WOD:
    3 Rounds:
    In 3 mins:
    -Row 500m
    -Max Russian KBS (Rx: 20/16, Comp: 24/20 – American KBS)

    Rest 2 mins between rounds

    Rx'd it. Finished 56 swings.

  • CrossFit Endurance - 20Jul11 - Coach Amelia Workout

    800m Run
    4 rope climbs
    35 push-ups
    800m Run
    3 rope climbs
    30 push-ups
    800m Run
    2 rope climbs
    25 push-ups
    800m run
    1 rope climb
    20 push-ups

    One of the hardest endurance workouts yet. Maybe even the hardest... ouch! Glad to know I am capable though!

  • Ninjat 14-16v Taito Workout

    -Käsilläkävely (rata)
    -Käsilläseisonta vatsa seinää vasten
    -Käsilläseisonta nojapuilla

    Käsilläseisontapunnerrus 3 x 1-3, tiukkana

  • 1 rep max Clean and Jerk Workout

    Strength/Skill

    20min to establish a 1RM clean & jerk

    made attempts at 165 and then 160, but just couldn't get the jerk.

    Tagged under clean and jerk

  • 5 x 3 Thrusters Workout

    3-3-3-3-3 Thrusters

    135-155-175-195(fail)-195

  • Ninjat 13-16v WOD Workout

    1.EMOM 8 min

    Pariton min:
    1-2 Bar MU
    Tai
    5-10 C2B

    Parillinen min:
    7 thruster, 30 kg

    2 EMOM 8 min

    Pariton min
    1-2 Ring MU Tai 3-5 ring dip

    Parillinen min:
    7 bar over burpees

  • Laarepin chipper Workout

    40 cal bike erg
    30 t2b
    20 thruster
    10 devil's press
    20 thruster
    30 t2b
    40 cal bike erg