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

  • Josh Workout

    21 OHS 42,5/30kg
    42 Pull-up
    15 OHS
    30 Pull-up
    9 OHS
    18 Pull-up

  • WOD May 6 and May 5 in a pile Workout

    WOD:
    For Time:

    75 Hang Power Snatches (Rx 75/45) (7:38)
    - Do 3 burpees whenever you put the bar on the ground

    Post WOD:
    AMRAP in 2 minutes each
    Shoot throughs
    Sit Ups
    Ring Rows
    Total: 124

    Post Post WOD (19:21)

    800 meter run
    2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
    400 meter run backwards
    2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
    800 meter run
    2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
    400 meter run backwards

  • 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

    Followed by:

    Death by Burpee

    add 1 rep on the minute until you can’t complete that number before the next minute starts.

    Advanced Option: 5 rep max - 175 lbs; 3 rep max - 195 lbs; 1 rep max - 215 lbs!!! (was 175)

    5-145
    5-175
    3-185
    3-195
    1-215
    Death by burpees: 8 full rounds; died during round 9. LOL

  • 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

    Followed by:

    Death by Burpee

    add 1 rep on the minute until you can’t complete that number before the next minute starts.

    Made it to 15 minutes and barely cranked them out.

  • Mogadishu Workout

    Warmup well

    (This WOD done in 2 person team)

    100 Wall Balls
    100 Pullups
    75 Wall Balls
    75 Pullups
    100 Burpees
    100 Situps
    75 Burpees
    75 Situps

  • 5-7-2011 WOD Workout

    Pacer does 5 tire flips while running 200m

    While partner does

    6 Hand release push-ups

    9 Slam balls

    12 KBS 1.5pood

    Until pacer comes in to relieve and they swap. Picking up where partner left off.

    20 Min AMRAP. Count Rds.

    Matt was my partner and we used the large tractor tire and the 30lb slam ball.
    And we did awesome damn it.

  • CFE - 4.5 mile run Workout

    4.5 mile run

  • Welcome February! Workout

    30-20-10
    Wall Ball (FS w/ ball)
    TTB (knee up)
    DU (SU)

  • May 8, 2011 Workout

    21-15-9 reps for time of:
    24" Box jump
    75 pound Power snatch
    Chest to bar Pull-up

  • 5-7-2011 WOD Workout

    Pacer does 5 tire flips while running 200m

    While partner does

    6 Hand release push-ups

    9 Slam balls

    12 KBS 1.5pood

    Until pacer comes in to relieve and they swap. Picking up where partner left off.

    20 Min AMRAP. Count Rds.

    Mom was my partner. This was her first time doing CrossFit and she did awesome!