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

  • Mogadishu Workout

    Warmup well

    (This WOD done in 2 person team)

    100 Wall Balls
    100 Pullups
    75 Wall Balls
    75 Pullups
    100 Burpees
    100 Situps
    75 Burpees
    75 Situps

  • 5-7-2011 WOD Workout

    Pacer does 5 tire flips while running 200m

    While partner does

    6 Hand release push-ups

    9 Slam balls

    12 KBS 1.5pood

    Until pacer comes in to relieve and they swap. Picking up where partner left off.

    20 Min AMRAP. Count Rds.

    Matt was my partner and we used the large tractor tire and the 30lb slam ball.
    And we did awesome damn it.

  • CFE - 4.5 mile run Workout

    4.5 mile run

  • Welcome February! Workout

    30-20-10
    Wall Ball (FS w/ ball)
    TTB (knee up)
    DU (SU)

  • May 8, 2011 Workout

    21-15-9 reps for time of:
    24" Box jump
    75 pound Power snatch
    Chest to bar Pull-up

  • 5-7-2011 WOD Workout

    Pacer does 5 tire flips while running 200m

    While partner does

    6 Hand release push-ups

    9 Slam balls

    12 KBS 1.5pood

    Until pacer comes in to relieve and they swap. Picking up where partner left off.

    20 Min AMRAP. Count Rds.

    Mom was my partner. This was her first time doing CrossFit and she did awesome!

  • Row 500m Workout

    There is no description for this WOD as it is stat.

    Result: 01:27.6

  • Pe 6.2. Workout

    Juoksua, 10x400m

    Emmimäiseen tapaan jolkottelua ;) Tiet helkkarin liukkaat, mutta tulipa luisteltua. En jaksanut edes kellottaa, varmaan noin kahden minuutin pintaan vedot. Pidin aika lyhyet palautusajat, noin minuutin luokkaa.

  • 400m row and Burpees Workout

    5 rounds for time
    400m row
    25 burpees

  • Wittman Workout

    7 rounds

    15 Kettlebell swings 1.5/1p

    15 Power Cleans 95/65

    15 Box Jumps 24/20

    Chris Spealler 12:13

    Kristin Clever 12:55, 24in box

    This was a tough one and not being a morning person, didn't help any. But, I stuck with it and finished. For the 1st round, I tried to increase my ketteball weight and used the orange one. I had to do the other 6 rounds with green. I am still working on technique when i comes to power cleans, so I did 45 pounds of weight. And I am consistently doing the 20 inch jump box. My legs weren't operating the 1st round which worried me that I'd end up as a big pile on the ground after a jump went awry, but luckily my legs woke up and I made it through them all safely. TOUGH workout but was proud of everyone for sticking it through!