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

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY - L1 = 125 @ 20

    Then:

    15 min AMRAP - 10 rounds

    5 Pull-up - mod ring rows

    10 Squat

    15 Double Unders - 45 singles

  • 31.5.2019 Masters EM Workout

    Leben

  • 8 mile long run Workout

    8.15 miles
    Total time: 1:17:11
    Avg Pace: 9:28
    Avg HR: 135
    Elevation: 558ft
    Calories: 1,161

    Ran from Rick and Carols. Pretty hilly route. Felt rough at the start from Mel and Matt's wedding night before. Body, legs, & mind came around after a few miles. Ran only with water, did not bring and chews, etc. Felt the hills a lot, chalk it up to Saturday nights festivities. All-in-all a good run. Negative splitted the run.

    http://connect.garmin.com/activity/132768411

  • GOLF Workout

    Kirkka Keimola

  • 7min of squat cleans and push-ups Workout

    7min AMRAP of:
    2-4-6-8-10-12-....
    * squat clean
    * push-up

  • Legs WOD 3 Workout

    Squat machine (add machine weight of 53kgs to weights below):
    - 80kg x 5 = 400
    - 120kg x 5 = 600
    - 160kg x 5 = 800
    - 200kg x 5 = 1000
    TOTAL = 3,000

    Dead Lift:
    - 60kg x 3 = 180
    - 100kg x 3 = 300
    - 120kg x 3 = 360
    - 140kg x 3 = 420
    - 160kg x 1 = 160
    TOTAL = 1,420

    Thruster:
    - 40kg x 10 = 400
    - 50kg x 7 = 350
    - 60kg x 5 = 300
    - 70kg x 3 = 210
    - 80kg x 1 = 80
    TOTAL = 1,340

    Dumbell Step Up onto 20" Box (rest dumbells on shoulders):
    - 18kg x 10 = 360 (each leg)
    - 18kg x 10 = 360
    - 18kg x 10 = 360
    TOTAL = 1,080

                                                     GRAND TOTAL = 6,840

  • Crossfit.com WOD for 06/13/2011 Workout

    Back Squat 3-3-3-3-3 reps

    225-245-255-265-275

  • 06-13-11 WOD Workout

    6 WEEK SQUAT CHALLENGE STARTS TODAY - L1 = 65 @ 20

    Then:

    15 min AMRAP - 7 rounds 2/3 +10 reps.

    5 Pull-up - Blue Band Dead Hang Pull ups

    10 Squat

    15 Double Unders - The DU were kicking my butt. Still have whelps and managed to snap a rope in half.

  • 2-5-15 Row, Back Sqt, DUBs Workout

    1000m row - 3:48
    Back Squats - 5x185, 5x225, 5x275, 5x305, 5x305, 5x305, 5x305, 5x305
    1Rnd - 500m Row, 50 DUBs, 5 Bk Sqts (225lbs), 400, 40, 4, 300, 30, 3, 200, 20, 2, 100, 10, 1

  • Run Snatch Jump Run Workout

    WOD:

    800M Run
    30 Power Snatch (RX 135/95)
    30 Box Jumps

    800M Run

    Modifications:
    800M rows
    45# snatch
    box step-ups

    Ugh. Rowing sucks. I felt good about the snatch form though throughout the WOD. It was challenging but not so hard that I broke form. All around good workout!