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

  • 7 minutes of H*** Workout

    Pre-WOD: Work to a heavy 5 rep set of bench press- stopped at 185

    WOD: 7 minutes of burpee box jumps

    75 burpee box jumps

    Post WOD: 5 minute plank

  • Mainsite WOD 2/21/13 Workout

    12-9-6-3
    95# power snatch
    Burpees

  • 02.27.2013 Workout

    4 RFT
    8 Power Cleans (135/105)
    8 BB Roll-outs

    First time doing BB roll-outs. Could move up to 80# cleans.

  • Kettlebell Ladder Combo Workout

    1 minute running clock:

    1 kettlebell, (44 lbs)
    2 kettlebells, etc.

    when you can't do kettlebells anymore, switch to goblet squats and keep going up the ladder.

    Each minute starts with two burpees

    I made it through 21 rounds of kettlebells
    I made it through the 23 round of goblet squats

  • 2-27-2013 Workout

    8 Minute AMRAP

    8 Shoulder to overhead #165

    12 TTB

    50 DU

  • 2-26-2013 Workout

    3 Rounds or time:

    50 Wall Balls

    25 Pull-ups

  • Boa Constrictor Workout

    DNF last set of DUs. Almost passed out at attempt 13. Too many skips for each attempt.

    1 rope climb
    20 mbc (14#)
    20 pull ups
    20 double unders
    2 rope climb
    15 mbc (14#)
    15 pull ups
    30 double unders
    3 rope climb
    10 mbc (14#)
    10 pull ups
    40 double unders
    4 rope climb
    5 mbc (14#)
    5 pull ups
    50 double unders

  • 2.13.13 Workout

    Strength
    Pause Front Squats
    5×3 2 second pause front squat (AHAP,increasing weight each set while maintaining form)
    ME Strict PU

    Sam-PU wth Bands. Weight? 90#

    Conditioning
    8 min Amrap
    7 UB OHS (HEAVY, but UNBROKEN)
    14 T2B
    21 UB KB swings (American) 1.5/2

    Sam-Blue KB; #45 OHS. 2+4T2B

  • 2.11.13 Workout

    Strength
    7×2 Strict Press all sets at 85% of 1RM.
    Sam-Weight?? 65#

    Conditioning
    7 rounds with :60 rest between rounds (35 minute cap)
    2 Strict pull-ups
    15 RPM bike
    3 push presses at 70%
    14 Ball Slams
    4 HSPU
    10 burpees
    5 kipping pull-ups (same band)
    Rest :60
    Repeat

    Sam-3rounds 18.35 65#

  • "Zeus" AKA Enter:Hell Workout

    Three rounds for time of:
    30 Wall ball shots, 20 pound ball
    75 pound Sumo deadlift high-pull, 30 reps
    30 Box jump, 20" box
    75 pound Push press, 30 reps
    Row 30 calories
    30 Push-ups
    Body weight Back squat, 10 reps

    Subbed the rowing for Calorie Count on the treadmill (0.26 mi), next time I will do a pulling exercise to better sub the rower.

    149 pound back squat

    This was the most grueling 45 minutes of my life, probably the most painful and physically taxing Crossfit workout I have ever done. It really makes you appreciate the guys for which these "Hero" WOD's are named after and what they went through. The pain I felt today can never replace that of the people who get workouts named after then. #Checkingmyegoatthedoor