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

  • Strength Workout

    In partners complete for time

    Cash In: Wheel barrow push ups x 30 each

    100m kb farmers carry @ 16kgs
    Knee to chest 20 (50)
    HSPU 25 (50)
    200m OH plate run 10kg (struggle street)
    OH lunge walk x 25 (50)
    KB jump squat x 25 (50) 16kg
    Med ball sit ups 25 (50)

    Cash out : burpees 30

  • 7 minutes of H*** Workout

    Pre-WOD:
    5 reps each side of turkish getups #15. Getting a bit better at coordination. :)
    Work to a heavy 5 rep set of bench press & 10 reps of ring rows in between BP sets.

    75, 80, 85, 90, 95

    WOD: 7 minutes of burpee box jumps
    Used smallest box as all others were claimed. Jumped the first few reps but right calf started hurting (shin splints)
    52 total
    **one year ago I joined CFR not knowing anything about it let alone a Burpee. It was the 2012 CF Open and the WOD was 7 minutes of burpees. It was my first day there just to test it out. I only did 5 before I quit.
    Feeling accomplished I stuck with CF for a year and going strong!

    Post WOD: 5 minute plank
    Did 3 min 46 seconds. Shoulders are wiped out from this week's WODs

  • 2012 CF Games Open WOD #2 Workout

    2012 CF Games Open WOD #2

    10min AMRAP

    Using ONLY 1 bar. Athlete must change the weight after they finish the 30 reps.

    30 Snatch 75/45 MOD 35

    30 Snatch 135/75 MOD 55

    30 Snatch 165/100 MOD 75

    reps = 62

    Felt good!!!!

  • Volume Training Workout

    Pull-ups, thick black band

  • Sat Feb 16 2013 Workout

    Warm up
    400 m run
    3 rnds cindy

    Workout
    Tabata false grip ring holds
    then:
    Grace (4:45)
    then:
    10 min AMRAP
    10 ring dips
    10 push ups
    10 box jumps (5+6)

  • Tues Feb 26 2013 Workout

    Warm up:
    400m run

    Workout:
    20 squats
    14 spiderrman push ups

    20 reverse lunges

    12 walk outs

    20 incline push ups

    X3

    Cool Down
    5 min on bike

  • Open WOD 11.2 Workout

    -Buy In-
    15 Minutes to Establish 1RM Back Squat
    315, 335, 345, 350(f)
    -345 matches previous PR from November 2012 and is 10# increase from last 1RM attempt in December 2012.

    WOD
    CrossFit Games Open WOD 11.2
    As Many Rounds As Possible In 15Min Of:

    9 Deadlift 155/100
    12 Hand-Release Push Ups
    15 Box Jumps 24/20
    -9rds + 9DL + 2HRPU

    -Cash Out-
    Work on a Weakness

  • Strength and WOD :Double Unders and Burpees Workout

    BEAT YOUR LAST SCORE HERE

    Start a clock to run up to 15 minutes.

    0:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible

    2:30 – Perform Max Reps Strict Pull Ups

    5:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible

    7:30 – Perform Max Reps Strict Pull Ups

    10:00 – – Perform Front Squat + Jerk (3 + 1) As heavy as possible

    12:30 – Perform Max Reps Strict Pull Ups

    15:00 Wod Begins

    10 minutes amrap of

    35 Double-unders
    5 Burpees

    Add 5 burpees each round

    Weight for Strength:
    58-63-68

  • 2.28.2013 - Annie Workout

    “Annie” - 7:30

    50-40-30-20 and 10 rep rounds of:
    Double-unders
    Sit-ups

    Mobility

  • "Chief" Workout

    “Chief”

    3 Power cleans 135/95

    6 Push ups- Had a hard time making this an RX movement, but I pushed through even though it slowed me down some.

    9 Squats

    3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

    5 rounds

    10 rounds + 2 reps

    Note: The 95# felt heavy at times, but that was mostly due to bad form. I started pulling with my arms before the bar even got close to my hips. I need to work on that. Overall, I'm pleased.