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

  • PSKC Comp Class - 3.11.13 Workout

    Class is at 430 Monday.

    Skill:
    5 x 3 touch and go squat cleans + 1 jerk (only after third rep)

    Conditioning:

    1 min max effort double unders
    Rest 1 minute

    -then-

    10 min AMRAP:
    10 OH Squats (95/65)
    15 HR Push ups
    20 wall ball (20/14)

    -then-
    Rest 1 minute
    1 minute max effort double unders

  • Hoopla Workout

    Pre-WOD
    Work Up to a heavy set of 3 O/H Squats
    55,75,95,125,130

    WOD
    10min AMRAP
    3 Muscle Ups (3 Pull Ups/3 Ring Dips)- Bar Muscle Ups
    6 O/H Squats (125/85#)- 95
    9 Box Jumps

  • Howdy Partner Workout

    Power Clean 5x2 (used 65lbs)
    Oly Option Squat Clean
    Teams of 2 complete
    100 Cleans 95/65 (used 65 lbs)
    100 T2B
    100 Wallball (used 10lbs) used 14lb
    100 Swings 70/53

  • 11 March 2013 Workout

    Backsquat @ 80% 1RM

    4-4-4-4

    rest 2 mins between sets

    rest 5 min

    3 rounds for time

    12 chest to bar pullups

    12 boxjump

    200M Run

  • Slamballs, HRPU, Deadlifts, Rope Climbs Workout

    21-18-15-12

    Slamballs 30/20
    Hand release push ups
    Deadlifts 185/135

    Perform 1 rope climb after each round - MOD 5 ring rows

    Time: 14:55

  • 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#

    120 reps

    Felt pretty good. Took my time on the burpees so I wouldn't be winded. Did the 45# in 10-10-5-5. Then did the 75# in singles. If I could string some of them together, I would be able to get through all of them.

  • Wednesday 010221 Workout

    Official Crossfit Warmup

    Row 500 meters
    Rest as needed
    Deadlift max at 15 reps, immediately on last rep, come up and...
    Max set of pull-ups.
    Rest as needed.
    Repeat deadlift set again, come up immediately on last rep and...
    Max set of pull-ups.
    Rest as needed.
    Repeat deadlift set again, come up immediately on last rep and...
    Max set of pull-ups
    Rest as needed.
    Row 500 meters

  • Tuesday 010220 Workout

    Official Crossfit Warmup

    Bike 5 mins
    Dumbbell Bench-press 15 reps.
    Bike 5 mins
    Dumbbell Bench-press 15 reps.
    Bike 5 mins
    Dumbbell Bench-press 15 reps

  • Monday 010219 Workout

    Official Crossfit Warmup

    Row 4000 meters @ a 2 min 500 meter pace
    Within the next 16 mins hang clean 50% of your body weight 21 times

    Row 2000 meters @ a 2 min 500 meter pace
    Within the next 8 mins hang clean 50% of your body weight 18 times

    Row 1000 meters @ a 2min 500 meter pace
    Within the next 4 mins hang clean 50% of your body weight 15 times

    Row 500 meters @ a 2 min 500 meter pace
    Within the next 2 mins hang clean 50% of your body weight 12 times

  • No Name Workout

    1RM strict press
    65#

    Run 200m
    25 medball clean wall balls (10#)
    run 200m
    20 medball clean wall balls
    run 200m
    15 medball clean wall balls
    run 200m
    10 medball clean wall balls
    run 200m
    5 medball clean wall balls
    14:52