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

  • Choice Workout

    Pre WOD: 10x3 back squats @ 60% of your max. (I did #100 and then we dropped to #95 because it was too heavy for some girls. my 60% would have been #115)

    WOD: Choose between:
    Option A) "Karen" (150 wall balls)
    or
    Option B) 100 HR burpees

    I chose A, but only the #4 poind ball was available (probably good with the shoulder issue).

  • Wod Workout

    Amrap 8min
    Raaka rive 2,4,6,8,10 jne....
    T2b 4,8,12,16,20,24 jne....

  • Dawn Patrol Tues. 1/15/13 Workout

    warm up with Bar : 2 x8-10rep back squat
    5x5 at 60% of 130 max Back squat...used 75lbs
    WOD 2 min time trials w/ 1 min recovery
    64 air squats
    21 35lb KB Swings
    50 sit ups
    17 calories on the Airdyne
    Need to work on my ankle flexablity....

  • B5. Front squats Workout

    4x4 @85% of 1 RM clean

  • 75 HSPU Workout

    75 Hand stand push ups for time.

  • 5x 2 hang clean+clean Strength

    5x
    2 hang clean
    1 clean

  • Triumph Workout

    4x8 deficit dead lifts at 65% of your max (275)

    WOD
    10 minute AMRAP
    3 deadlifts (275/185#)
    5 HSPU
    7 box jumps (30/24")

    *8 rounds + 1 DL

  • Jump Rope, CTB Pullups, Burpees Workout

    From Crossfit Proverb:
    7 Rounds: Each round is 2 minutes with a 1 minute rest. In those two minutes you will complete the following

    60 Rope jumps
    Max effort CTB pull ups (max of 15)
    Max effort Burpees
    rest 1 minute
    * once you have completed the double unders you will move to the pull up bar. You will complete max effort pull ups. At any time you have to rest or put your foot on ground/box you have to move to burpees. Once there you will use the remaining time to complete burpees.

    Scored:
    2 points for 1 pull-up
    1 point for 1 burpee
    total points up at end.

    CTB-6

    Burpees-14

    CTB-2

    Burpees-17

    CTB-10

    Burpees-13

    CTB-7

    Burpees-9

    CTB-5

    Burpees-11

    CTB-4

    Burpees-10

    CTB-4
    Burpees-10

  • "Slaughter" Workout

    In Celebration of Coach Matt Slaughter's 26th Birthday!

    "Slaughter" - 26 Minute AMRAP
    Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
    - Air Squats
    - Burpees
    - Double Unders or 260 Singles
    - HSPU
    - Box Jumps
    - Ring Dips
    - Pull Ups
    - Sit Ups
    - L-Sits (26 Seconds)
    - Ring Rows
    - KTE
    - GHD Sit Ups
    - GHD Back Extensions
    - Lunges
    - Wall Ball Shots
    - KB Swings
    - KB/DB Snatch(each)
    - Dead Lift
    - Hang Clean
    - DB Push Press
    - Snatch
    - O/H Squats
    - Thrusters
    - Back Squat
    - Front Squat
    - Muscles Up (Each rep counts as 2)
    - Squat Snatch (Each rep counts as 2)

  • DU/PP/TTB Workout

    2 Rounds for time of:

    100x Double Unders
    50x Push Press #95
    25x Toes to Bar

    Subbed 300 single unders but was able to complete several successful double unders