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

  • Dianne Workout

    21-15-9

    Deadlifts (225/155)

    Handstand Pushups

    *Post Times.

    8:23 (box)

  • Rainmaker Workout

    Pre-WOD: 5X3 Power Cleans (touch & go)

    WOD: 4 rounds for time/ 2 minute break between each round
    -200 Meter Run
    -15 Burpee
    -200 Meter Run
    -15 T2B

    Worked up to 100# on the power cleans (thanks to Christy for the motivation!)

    WOD Time: 19:27

  • CFW - 19Mar12 Workout

    Front Squat 5.5.5.5.5
    worked up to 205#x5 - I had to stop there, form went to crap. - PR over previous by 20#s for all 5 reps.

    then:
    Annie with a Run
    50.40.30.20.10
    Double Unders
    ABMAT
    200m Run between rounds “run where the dots are”

    annie with a run in 12:30 Rx

  • Elizabeth Workout

    FOR TIME
    21-15-9
    CLEANS 135
    RING DIPS

    5:51RX

  • Crossfit Games Open WOD 12.4 Workout

    12 minutes as many rounds as possible of:

    -150 wall balls 10' 20#
    -90 double unders
    -30 muscle ups

    For official rules on this WOD see this link:
    http://games.crossfit.com/workouts/the-open?#tabs-4

    Karen was a beast! First time through her and quads were screaming at me. 13 no reps. I really wanted at least 1 muscle up but just couldnt get through the first 2 movements fast enough.

  • Crossfit Games Open WOD 12.4 Workout

    Thursday 120315
    CrossFit Games Open 12.4

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall ball shots, 20 pound ball
    90 Double-unders
    30 Muscle-ups

    240 Reps. Also known as "Karen w/ failed Muscle Ups"

    What the hell though, this has been fun.

  • Lactic Monday Workout

    30w/30h/30r of the following

    Push Press/ hold overhead (55)
    G. Squat/ wall sit (35)
    Burpees/ Plank
    Double KB cleans/rack hold (26)

    Stay on the same station for all rounds before switching stations
    Take one minute break between stations

  • 150 Wall Balls (Karen) & Mini Wod Workout

    Ladder Drills for warmup

    150 Wall Balls (18lbs) untimed. Goal as class was just to get it done! I felt it by 30 and by 80 my trainer was telling me I wasn't squatting low enough w/ doesn't surprise me considering I was dying! Finally managed 150 with breaks in between & new respect for those who did 12.4 last week.

    Rounds of 3
    200Meter Run
    12 KB Swings (12KB)
    10 Burpees
    12 KB Front Squats (12KB)

    Realized I really need to work on endurance 4 wall balls as I still don't have it, also remember that low squat which suffers the more I suffer.

  • 3-20-2012 main site Workout

    9-6-3

    Thrusters 165#
    Muscle-ups

    Neither are my strengths, so it sucked.

  • CFLBG 03-20-12 Workout

    7 RFT

    20x push press 45#
    20x back squat 45#