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

  • 3/22/11 - DU & Run Workout

    100 DU
    200m run
    75 DU
    400m run
    50 DU
    600 m run
    25 DU
    800m run

    I did singles and rowed instead of the Rx

  • 03/21/11 WOD Workout

    For time:
    4 rounds:
    -14 pull-ups
    -14 ring dips
    -15 deadlifts (85lbs)
    -30 lunges

  • 03/22/11 WOD Workout

    For time:
    400m run
    21, 18, 15, 12, 9, 6, 3:
    --KB Swings (30lbs)
    --Push-ups
    100 situps

  • 3/22/11 - DU & Run Workout

    100 DU
    200m run
    75 DU
    400m run
    50 DU
    600 m run
    25 DU
    800m run

    My rope broke in the middle of the workout...pretty funny.

  • 3/22/11 - DU & Run Workout

    100 DU: Did 300 Singles
    200m run: Rowed 250M
    75 DU: Did 225 Singles
    400m run: Rowed 500M
    50 DU: Did 150 Singles
    600m run: Rowed 750M
    25 DU: Did 75 Singles
    800m run: Rowed 1000M

  • Rockin Pole Workout

    Dance workout w/Karyn

  • Team Kalsu Workout

    "Some call it the hardest CrossFit WOD ever. We did a version of it in the past with dumbbells and it was the only WOD in the history of Next Gen that I made the members completely stop... in the middle of the workout... which is saying a lot. Today we take our revenge on this monumental WOD by allowing two people to do it together. Instruction and modifications will be explained before the WOD." -- Eric Barber

    Original "Kalsu" WOD:

    On the minute, complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

    *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

    Post the total number of minutes it took to reach 100 thrusters.

  • Two For One Wall Balls, Box Jumps & Chest To Bar Pull-Ups Workout

    12 Two For One Wall Balls (Extra Squat while ball is in the air)
    10 Box Jumps (28/24)
    8 Chest 2 Bar Pull-Ups

    AMRAP 10

  • BULL (shit) Workout

    2 Rounds for time:
    -200 DUs
    -50 OHS (135)
    -50 Pullups
    -1 mile run

    25 minute cap
    To be completed in groups of 2

    1/2 way through at 16:50

    Finished at 34:05 - worked with Eric

  • Elizabeth Workout

    Warm-up

    400m Row

    Mobility
    -Wrists
    -Elbows
    -Shoulders

    WOD

    A) Squat Clean Warmup 3x3
    -Deadlift
    -Power Clean
    -Front Squat
    -Clean (Full)

    115#

    B) "Elizabeth"
    21-15-9
    Clean
    Ring Dip

    I Used 1 band for Ring Dips... definetly getting better though
    I was at 115 for Weight and RX was 135.

    I am hopeful to hve this Rx'd by summers end.