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

  • 071812 Workout

    Warm up:
    3 Rounds of
    Rope swing complex:
    -alternating single arm, 10 reps each arm
    -double whip, 10 reps
    -double arms cirlces inward, 10 reps
    -double arms circles outwards, 10 reps
    Mat Jumps x 10

    Strength:
    Lunges 3x10 @ 95, 115, 115

    Daily WOD:
    5 Rounds w/ 40 lb dumbell
    Dumbell single arm snatch, right side x 10 reps
    Single arm waiter walk, right side x 20 yds
    Dumbell single arm snatch, left side x 10 reps
    Single arm waiter walk, left side x 20 yds
    rest-do with a partner

  • 70-60-50-40-30-20-10 Workout

    70 squats
    60 pushups
    50 burpees
    40 pull ups
    30 kb swings (53)
    20 T2B
    10 @ 1 min plank

    Broken down into 10 rds.

    Plus 3 rds while Devo finished.

    352 reps

  • CFSH Partner WOD Workout

    Buyin:
    30 DU's
    200m run

    WOD:
    Partner wod
    15min AMRAP of:
    20 pullups
    20 wall ball (20/14)
    20 KBS (1.5 pood/1pood)
    *1 partner working at a time

    Cash out:
    100 russian twists 44# KB (4x25)
    5/3/1 Bench press cy3 wk 2
    165x3, 190x3, 215x4

    Marlea (Drop in) and I partners, split everything down the middle. broke up pullups into 5's everything 10/10. worked on butterfly pullups, felt pretty good a couple times. ended up tearing both hands, made the 5/3/1 bench press difficult with grip.

  • Climb! Workout

    3 Rounds:

    3 Rope Ascents
    400M Weighted Run

  • 7/19/2012 Workout

    2 Pullups
    4 Pushups
    6 Deadlifts 135#
    8 Squats
    AMRAP 10m

  • Annie Workout

    Strength/skill work:
    EMOTM, for 7 minutes:
    -1 bar muscle-up
    -1 HSPU

    Metcon: "Annie"
    50-40-30-20-10
    -double unders
    -sit-ups

    Strength: Didn't get any of the muscle ups - I get the height just not the transition. Doubled up on HSPU - did one strict with no ab mat, and practiced kipping

    Annie: 15:34 (RX - first WOD to actually do double unders - had a few good long strings but generally it was tough sledding - 1's, 2's & 3's)

  • 20 rope climbs for time + high box jumps Workout

    M/ 38/ 134 lbs/ 5'-6"

    20 rope ascents (17') for time: 11:02
    Shortly after that I did progrssively high box jumps for about 6-8 reps at each height. I was really feeling a good hip explosion last night (I think the Oly lifting is helping with my explosive jumping - I was thinking dip and explode up to mimic the upward hip drive).. my legs were getting tight early, but relaxed and then the hips felt great... even after 3 double workout days in a row.. I'm taking off today, but then a super early WOD on Friday.
    I was about 48-49" at the end of my box jumps and they felt great.
    Legs & body need a rest tomorrow.

  • Sisters Workout

    AMRAP 3min
    Elizabeth:
    21-15-9 (95)
    Power Cleans
    Ring Dips
    3min rest
    Isabel:
    30 Snatch (45) (PR - never done it before)
    3min rest
    Fran:
    21-15-9 (65)
    Thrusters
    Pull-ups

    Tried RX - felt good to do, but failed so much I got the lowest number of reps at the gym the whole day. Womp.

  • Don't remember well, but did something :) Workout

    Rxd
    15 squat clean (135/95) - scaled to Front Squat
    20 toes to bar - replaced by ring rows
    800m run
    3 rounds

  • Home WOD - DUs/Burpees Workout

    5 rounds

    25 DUs
    10 Burpees

    3 rounds
    10 box Jumps
    10 Sit Ups