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

  • Mobility/Skill Day Workout

    -Work Out Any Soreness

    -Practice Movements that are a Weakness

    -Make Up WOD's from Mon/Tue

    -If You're Confused, Ask a Coach...We have suggestions:)

    Did a few muscle ups and then ohs

    Also did Mondays workout
    3 RFT:
    400m run
    21 abmat sit ups
    12 HSPUs

  • Fran Workout

    21-15-9
    65/95 Thursters <--50#
    Pull-ups

    Today, Thursday, 3/7...Just finished Whole 30 & had bad food/drinks yesterday which resulted in an upset stomach so i did not feel awfully strong. Did finish faster than last time by ~25sec & was shocked considering I did not feel well. Will now need to add weight.

  • Snatch Complex Workout

    Snatch Complex:

    1 Power Snatch
    1 Hang Snatch
    1 Snatch

    65-85-95-105lbs

    **Repeat 4 times, increasing the weight each round. Must perform a 25m shuttle sprint between rounds. You cannot set the bar down during each round.

  • Power snatches and wallballs Workout

    Afternoon class at CFP again.

    Warmup:
    500m row (2:04), lunges, spidermans, inchworms, under-the-hurdles, PVC stuff, Burgener warmup, other stuff.

    Strength & skill:
    15 min snatch practice

    Just in time for CF Open WOD 13.1 on Saturday, there's 15 min of snatch practice. The words "Last chance workout!" ringing through my head for some reason. Kept it to power snatches. Did a few lifts at 45#, then a few at 65#, then spent the bulk of my time at 75#, because that's where the Open WOD will start. Actually got a thumbs-up from coach Ollie on my lifts, and a tip to keep my butt down and chest up, which I have a problem with on every lift I take from the floor. They felt really good today. 75# is definitely doable for me. 135# will not be...

    WOD:
    Descending ladder:
    10 power snatches (75# Rx, did 55#)
    10 wallballs (Rx 20# to 10', did 14#)
    9, 9
    8, 8
    ...
    1, 1
    Finish time: 9:29

    Just as coach described, it was hardest in rounds 8, 7, and 6, got very easy after round 4. Did the 10 round of power snatches all unbroken, but had to break up all the other rounds until 5. Wallballs sucked. I may have hit the target every 1 out of 3 shots. I should practice those, because they'll undoubtedly be part of the Open at some point.

  • WOD 13.1 Workout

    Open WOD 13.1

    17 minute AMRAP

    40 Burpees
    30 Snatches @ 45#
    30 Burpees
    30 Snatches @ 75#
    20 Burpees
    30 Snatches @ 100#
    10 Burpees
    30 Snatches @ 120#

    100 reps

    Note: Burpees were the killer. No-ripped twice with Burpees. 45# snatch was fine. Too winded to get the 75# going. Failed twice before buzzer.

  • Fran Workout

    21-15-9
    65/95 Thrusters MOD 55
    Pull-ups MOD Green band

    Killed it! Beat my PR by over FOUR minutes. Thanks Whole30! Need to increase weight to 65 next time and figure out how to do kipping pull-ups.

  • Games Open WOD 13.1 Workout

    As Many Reps As Possible in 17 minutes of:
    40 Burpees
    75/45 pound Snatch, 30 reps
    30 Burpees
    135/75 pound Snatch, 30 reps
    20 Burpees
    165/100 pound Snatch, 30 reps
    10 burpees
    210/120 pound Snatch, as many reps as possible

  • WOD Workout

    AMRAP in 12 Minutes
    12 Toes toe Bar
    12 Box Jumps 30"
    12 Deadlifts 195#

  • Run 1.5 miles Snatch ladder 2 reps run 1.5 miles Workout

    Ran to the crossfit gym, worked on snatches.

    75/95/105/115/125/135

  • 2013 Crossfit Games Open 13.1 Workout

    17 Minute AMRAP:

    40 Burpess
    30 Snatch (#75/45)

    30 Burpees
    30 Snatch (#125/75)

    20 Burpees
    30 Snatch (#165/100)

    10 Burpees
    AMRAP Snatch (#210/120)