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

  • Run Workout

    3,6 km with Kelly. Slippery!

  • To 5.3. Workout

    A) Tempaus+OHS 5x2+2

    30/32,5/35/35/35.

    Ei kehumista. En tajua, miksen saa tempausta yhtään eteenpäin.

    B)Rive+etukyykky+työntö 5x2+2+2

    45/50/52,5/55/57,5.

    Nämä tuntui ihan hyviltä :)

    C) Metcon 3 kierrosta:

    10 STOH 45kg
    10 front rack lunge 45kg

    Aika on vissiin 8:47, oon kirjoittanut niin tärisevin käsin ettei meinaa selvää saada :D

  • 05.05.11 Nicole Workout

    Option 1

    Nicole

    20 min AMRAP

    400m run

    Then max pull-ups (this is your score)

    I picked Option #1 since I had done this exercise 2 months ago and I wanted to see if I had improved. This is the 1st time I've repeated an exercise since I started CrossFit 3 months ago. I felt GREAT today, which was quite a change from yesterday. I blasted out 81 ring rows, which was a lot more than 2 months ago (probably was at 60 ring rows or so 2 months ago). I felt stronger and more in control. I may try to go to the bands next time to see how I do. Always a great feeling to see improvement!

  • WOD Cry Your Eyes Out Workout

    4 Rounds
    800M Run @ 85%
    10 Ring Dips
    15 Russian Swings (24K, 16K)
    20 Wall Balls (20 lb, 15 lb)
    *Time Recorded
    *Higher effort on the run, recovery effort on the movements

    My time: 38:58 (BD, 12K, 6lbs)

    This was the longest run ever. I was fine until I yelled time at which point I literally broke down -sobbing, tears. Very strange uncontrolled emotion.

    UPDATE: Check out my amazing support system (comments)
    http://www.crossfitaustin.com/2011/05/06/wod-56-3/#comments

  • Helen Workout

    1X 20 Back Squat +5% from last week

    Helen
    3RFT
    400m run
    21 KB swings (53/35#)
    12 pull-ups

  • 7x3 banded deadlift Strength

    7x3 banded deadlift

  • Seated shoulder press (12-10-8) Strength

    15 breath breaks

  • Vertical shoulder machine raise (12-10-8) Strength

    15 second breaks

  • November 21st WOD Workout

    10 Rounds for Time-
    5 Stair Sprints
    10 Chest to Bar Pullups

    Did it in 32 mins!

  • 05-06-11 WOD Deadlift Friday & DEATH By Burpees! Workout

    Deadlift:
    20min to reach:
    Advanced 5.5.3.3.1.1.1
    Int. 3.3.3.3.3
    Beg. 5.5.5

    Deadlift I worked on the intermediate, I 3 rep'd 285 and didn't go higher cause of my form starting to wain.

    Followed by:
    Death by Burpee
    add 1 rep on the minute until you can’t complete that number before the next minute starts.

    I finished round 13, made it to 14 but only did 9 so I was out.