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

  • 3-20-13 Workout

    800 Meter Run

    21-15-9

    Weighted Push Ups #25 plate
    Front Squats #25 plate

    400 Meter Run

  • 3-19-13 Workout

    10 Minute AMRAP
    3,6,9,n+3
    bar over burpees
    SDHP #95

    15 + 34

  • 03.21.2013 Workout

    5RFT
    15 Power Clean (95/65)
    10 Ring Dips

    Purple band. 65#. Getting better at touch and go

  • Deadlifts/ Evil Wheels Workout

    Work up to a heavy set of 5 deadlifts
    175

    12 min amrap
    20 lateral jumps
    15 evil wheels
    20 deadlifts (RX 95#)
    15 evil wheels
    2+64

  • How PINTERESTing Workout

    Run 400
    60 walking lunges
    Run 400
    100 jump rope
    Run 400
    30 push-ups
    Run 400
    60 squats
    Run 400
    30 sit-ups

  • 13.2 Workout

    CrossFit Games Open 13.2

    Complete as many rounds and reps as possible in 10 minutes of:
    115 pound Shoulder to overhead, 5 reps
    115 pound Deadlift, 10 reps
    15 Box jumps, 24" box

  • 150 m run/5 burpees/5 pushups/10 situps/one legged squats Workout

    10 rounds
    150 m run
    5 burpees
    5 pushups
    10 situps
    1x one legged squats each leg

    12:00

  • 3-21-13 Metcon (Open WOD 13.3 practice) Workout

    Metcon: Open WOD 13.3

    AMRAP in 12mins: 100 WBs (20lbs), 90 DUs - completed this practice WOD well under 12 minutes

    Time - 8:23

  • 13.4 Workout

    Clean and Jerk
    Toes to bar

    3, 6, 9, 12...

    7 min AMRAP

  • CrossFit Open 13.3 (same as 12.4) Workout

    12 Minute AMRAP of:
    150 Wallball (20 lb to 10') - aka Karen
    90 DUs
    30 MUs

    I completed the Wallballs at about 9:40
    I completed the DUs at about 11:20
    ran to the rings and did 4 MUs.
    Total score of: 244

    Last year I got 252. Last year I trained a bit more on the wallballs and that really showed. That's where you gain the time to kill the MUs. DUs only tripped up a little bit in the begining. I did 4 MUs in a row and if I had more time I had more in the tank to do a few more reps, but the Wallballs took me too much time.
    I did the wallballs (15,15,12,then 10 sets of 10 and 1 set of 8 at the end) I might have done more reps than required now that I think about it.. I might have done 11 sets of 10 + 8... i hope that's what happened because that would mean I would have gotten more reps and been a lot closer to last year's results.
    I also did a 20 min. WOD 2 days ago with box squats and split jerks and I think that might have pretaxed my legs a bit.... I'm treating the Open as training and a gauge for where I need to adjsut and refocus my training, not only on the results.