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

  • 2012OpenWOD1 Workout

    This is my redo... I took some advice and set a pace per min 15-15-10-10-10-10-10 (13)

    Open WOD 1

    As Many Reps As Possible

    Burpees

    Jumping to touch a ring no less then 6" above your highest standing reach

    *** went better this time... Improved by 16... Went from 67 to 83

  • 5/3/1 Squat Cycle 4 - Week 2 Workout

    215 - 5
    250 - 5
    280 - 8

    Dimmel Deadlift
    225 - 8
    275 - 8
    315 - 8

    *finished with 5 x up and backs on the prowler with 30 second rest

  • CrossFit Total Workout

    CrossFit Total

    1Rm Backsquat - 280# PR

    1RM Shoulder Press - 140# PR

    1RM Deadlift - 345# PR

    Score is total weight of all 3 lifts. - 765# PR

    Hit a PR on all 3 lifts. Probably could have added 5-10#s on each if working them individually. Right shoulder was sore from Fridays KB cleans as well. Overall real happy to hit a PR on each lift.

  • AMRAP power clean, hr push up, double unders Workout

    20:00 min AMRAP:

    5 X Power clean 105#
    10 X hr pushups
    15 X double unders

    **Double unders REALLY slowed me down... couldn't string more than 2-3 together today. Feel like I wasted a lot of time and energy on this exercise. Need to get better at it!!! Power cleans felt great, really easy. Pushups felt good, although my triceps started to tired after about 50 reps.

  • Crossfit games open WOD #1 Workout

    7 minute AMRAP:

    -Burpees

  • Pull this, Jump this, Squat this Workout

    3 RFT
    15 pull ups
    12 box jumps 24/32
    9 front squats 105/155

    I think my lungs have shrunk.

  • Squat Day Workout

    ME Front Squat - 205. 5# PR from just last month...I think I had more in me too!
    Then:
    50 Squat
    10 G2OH 115/80lb
    40 Squat
    8 G2OH
    30 Squat
    6 G2OH
    20 Squat
    4 G2OH
    10 Squat
    2 G2OH

  • Snatch Balance, Push/Jump Repeat! Workout

    Warmup
    400m Row no straps
    2 Rounds
    10 KBS
    10 Squats
    10 Pushups

    Skill/Strength
    Snatch Balance
    EMOTM for 10
    2 Snatch Balance progressive weight.
    10th set at 165 - could have driven myself under the bar faster but felt really good!"

    WOD
    10-9-8-7-6-5-4-3-2-1
    Push Press 115 - Fully locked out with hips open and head thru hole.
    Box Jump 24in - Hips fully opened at top of box.
    Felt great! Missed 2 Box jumps because I jumped off box without fully opening AND missed one jump since I came up short! Great WOD and really needed to activate my hips for PP and BJs!

  • 5-1-5 Workout

    5 Minutes:
    -600 Meter Run (roughly 2 min)
    -With Time Remaining, Max Reps Ground to Overhead (135,95) (16@115)

    1 Minute Break

    5 Minutes:
    -200 Double Under (400 singles)
    -With Time Remaining, Max Rep Chest to Bar Pull Up (18)

  • 2-27-12 Wendler Strength & Metcon Workout

    Wendler Strength:

    Deadlift: 3x355lbs, 3x380lbs, 3x405lbs - plus a few warmup sets
    Cleans: 3x205lbs, 3x215lbs, 2x225lbs, 2x225lbs - Failed on the triple at 225. I think I was too tried from lack of good sleep over the weekend.

    Metcon WOD:

    3 rounds for time: 300M row, 20 wall balls (20lbs), 10 pullups
    Time: 8:48

    Skills/Strength: Power Snatches

    1x3x120, 1x3x130, 1x3x140, 1x3x150, 1x1x160 - The weight felt easy. Could do more!!!