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

  • Open Gym - Back Squats Workout

    Back Squats

  • WOD 6/21 Workout

    5 Rounds
    20 Box Jumps (24/20) 20
    10 Push-ups
    20 KB Swings (53/35) 35#
    10 Toes to Bar

    Scaled to Pack

    12 Box Jumps (20”)
    8 Push-ups
    16 KB Swings (35#)
    8 Toes to Bar
    14:40

  • WOD 6/16 Workout

    Snatch Balance

    1-1-1-1-1 (Heavy) (Highest: 95#)

    Snatch

    1-1-1-1-1 (Fast 70% 1RM) (Highest: 95# (can’t really remember)

    Met-Con

    3 Rounds

    10 Unbroken Squat Snatches* (65#)

    Rest 1 Minute

    *The 10 rep snatch sets should be touch and go, hands on the bar the whole times. These are not power snatch/overhead squats and there should be no more than brief pause in the hang.

    Realized today that I have a horrible tendency (I’m assuming from Dance/Sports) to stay on my toes. Gotta learn to dig my heels but progress will come.

  • WOD 6/14 Workout

    4 Rounds

    Row 2 Minutes

    Rest 1 Minute

    Hand Release Push-ups 2 Minutes

    Rest 1 Minute

    Sit-ups 2 Minutes

    Rest 1 Minute

    Post total reps plus calories

  • WOD 6/13 Workout

    Front Squat 3-3-3-3-3

    (115#-135#-145#-165#-165#)

    WOD

    2 Rounds for time
    10 Overhead Squats (115/75)
    20 Box Jumps (24/20)
    Run 400m

    9:20

    Definitely feel like I hit my max today on front squats. I couldn’t even feel the last rep on 165# I just dug and dug my heels in. I was dead halfway through the first 10 reps of overhead squats. Gotta improve the shoulder flexibility. It’s a process though but I’m getting all of my worst time met-cons out of the way early in my Crossfit career :)

  • WOD 080712 (Pushmore) Workout

    Turkish Get Ups 2-2-2-2-2
    *Compare to 072512.

    then:-

    In 15 minutes, complete as many rounds as possible of:
    10 Deadlifts @ 70kg/50kg
    10 Burpees
    Run 200m
    Beginner: Scale movements and load as necessary.
    Advanced: Deadlifts @ 100kg/70kg.

    Result:- 12,16, 20, 24, 24 , 4R + 10, 10 (55KG)

  • Alt. EMOM for 14min Cleans and Ring Dips Strength

    Alternating EMOM for 14:00-

    1 Three Position Clean (floor, hang, power position)*

    *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

    10 Ring Dips

  • WOD 6/6 Workout

    Backsquat

    3-3-3-3-3 (155#)

    WOD

    3 Rounds

    10 burpees

    30 Double Unders

    Definitely, learned today that my version of double-unders is all sorts of backwards. Brian pointed out that I while i was jumping high enough i was essentially just doing fast single unders and I’m not allowed to swing the rope backwards (i think I’m the only person that learned how to jump rope backwards and my brain just freezes up when I try to go frontwards)

    Either way, I can only go up from here : )

  • WOD 6/3 Workout

    AMRAP

    Run to end of Parking lot and back (prob about 200m)

    12 unbroken Wall Balls (14#/20#)

    I finished 12 Rounds + 6 WB’s 14# Felt damn good post all day LSAT studying.

  • WOD 4/30 Workout

    7 Minutes

    3-6-9-12

    Thursters
    C2B Pullups

    9 C2B Pullups (Had to switch to ring rows here not a good pull up day :\ )
    12 thursters
    12 C2B Pullups

    Overall felt pretty good. Was cheating a little and not squating all the way in the thrusters but I really think I’m picking up the form. Back at it again on Monday.