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

  • Mary Lou Workout

    Handstand Holds/Walking - 1:45 holding on the wall / 3 steps with my hands
    Max Weight Overhead- Push Press/Jerk - 155#
    2 minutes cumulative L-sit

    Please record your Max Weight overhead for this WOD.

  • Back Attack 6 Workout

    Wide grip pull-up (strict form):
    BW (81kg) + 5kg x 8 = 688
    BW + 10kg x 3 = 273
    BW + 10kg x 3 = 273
    TOTAL = 1,234
    Deadlift
    100kg x 8 = 800
    120kg x 8 = 960
    120kg x 8 = 960
    TOTAL = 2,720
    Bent over dumbell row (each arm):
    24kg x 8 = 384
    24kg x 8 = 384
    24kg x 8 = 384
    TOTAL = 1,152

    Seated Cable Row:
    61kg x 8 = 488
    61kg x 8 = 488
    61kg x 8 = 488
    TOTAL = 1,464

    GRAND TOTAL = 6,570

  • 2011 CrossFit Games Events 8, 9 & 10 Workout

    3 min. AMRAP, Rest 1 min., 6 min. AMRAP, Rest 2 min., For Time:

    20 calorie Row
    30 Wallball Shots, 20 pound ball
    20 Toes to bar
    30 Box jumps, 24″ box
    20 Sumo-deadlit high-pull, 70 pound kettlebell
    30 Burpees
    20 Shoulder to overhead, 135 pounds (scaled to 105)
    Sled pull

    3 min.: 60 reps
    6 min.: 101 reps

  • 10.5.2019 Masters EM Workout

    leppee

  • The Gauntlet Workout

    For Time:
    20 Calorie Row
    30 Wall Ball Shot (14 lbs.)
    20 T2B
    30 Box Jump (24")
    20 Sumo DLHP (70 lbs. Kettle Bell)
    30 Burpee
    20 Shoulder to Overhead (65 lbs.)
    200 meter run w/ 45 lb. bumper plate

    Damn good workout! I feel like Caesar. Peel me grape, beyotch!

  • 08.05.11 Deadlift Friday! + Thrusters & DU- Get some! Workout

    Deadlift 5.5.5.5.5. Resting my back still!

    Then:

    3 Rounds of:

    10 Thruster 135/95

    50 Double Unders

  • Day 1 Event 1 “The Beach” Workout

    WOD:

    One rep MAX pull-up

    Day 1 Event 1 “The Beach”

    For time:
    210 meter Ocean swim (we will row 500m)
    1,500 meter Soft-sand run (we will run 1600m)
    50 Chest-to-bar pull-ups
    100 Hand-release push-ups
    200 Squats
    1,500 meter Soft-sand run (we will run 1600m)

  • 4 mile time trial Workout

    Katy trail run.
    Felt like crap. Walked a lot.

    Long way to go.

  • Power Cleans & DU Workout

    3 rounds for time
    Power Cleans at 62 lbs
    50 double-unders

    Handy Online Time Calculator
    http://www.scottseverance.us/html/time_calculator.htm

    I have to use the stopwatch app on my iPhone as my timer, and it serves also as my iPod which I dock into a stereo. Since my timer is not readily accessible during a wod, I often have to start the time, walk to my rack, and wait for an appropriate mark (the 10 or 15 second mark) to start. Then when I finish my wod, I have count the number of seconds that have elapsed between finishing and me walking over to the timer and hitting stop. Which means I usually have to subtract from the time on the timer. The time calculator above helps with that.

  • Team WOD- I did DIANE Workout

    Team WOD:

    Each member of the team will complete one of the following as a relay.

    Female member 1
    “Elizabeth”
    21-15-9 reps of:
    Clean 95 pounds
    Ring dips

    Female member 2
    “Fran”
    21-15-9 reps of:
    65 pound Thruster
    Pull-ups

    Female member 3
    “Isabel”
    Snatch 95 pounds, 30 reps

    Male member 1
    “Grace”
    135 pound Clean and Jerk, 30 reps

    Male Member 2
    “Diane”
    21-15-9 reps of:
    225 pound Deadlift
    Handstand push-ups

    Female member 3
    “Karen”
    150 Wallball shots, 20 pound ball