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

  • Cleans & Rows Workout

    It was a light, post-12.5/CrossFit Open Monday here in Ouray. While I'm being my normal, stupid self, I will be going a lot lighter this week in the hopes of finally getting my ankle right.

    Warm Up:
    2x
    10 Squats
    10 American Kettle Bell Swings (53 LBs)
    250m Row

    Mobility:
    Pain ball feet, gluteus
    PNF Hamstring

    MetCon:
    4x
    5 Power Cleans @ 80% of body weight (135 LBs)
    250m Row

  • Mainsite OHS 120324 & Dead/MU/400m Run Workout

    Warmup
    Shoulder prep
    Squats

    Mobility
    Shoulders
    Hips

    Strength
    OHS 5X3
    95/115/135/155/185/205 fail 205x2 - did not keep it stablized for 3rd rep so i had to drop it.

    WOD
    3RFT
    6 Muscle Ups
    400m Run
    15 Deadlifts 185#

  • Box Jumps, Burpees, Double Unders Workout

    1st:

    5 min AMRAP:

    box jumps 24" x 5
    burpees x 5

    2nd:

    5 min AMRAP: Double unders

    results: 8 rounds on the first part and 190 on second. My double unders are getting away from me and my arms are getting way too wide. I need to get this back

  • KB Snatch, Clean and Press, High Pulls - 21-15-9 Workout

    21-15-9 of:

    kb snatch 40# each hand
    kb clean and press 40#
    high pull 40#

  • ME Lower Workout

    Back Squat 2.2.2.2.2 145.185.205.215.225 - 225x2 felt nice! very slight hip pain but definitely managable and the weight came up smooth.

    Then:
    4 Rounds
    5 Strict Pull-ups (first 2 rounds strict; had to kip last two)
    10 OHS 95/65 @ 85
    15 DU’s

  • 2012OpenWOD5 Workout

    MEN/ Women

    Complete as many reps as possible in 7 minutes following the rep scheme below:
    100/65 pound Thruster, 3 reps
    3 Chest to bar Pull-ups
    100/65 pound Thruster, 6 reps
    6 Chest to bar Pull-ups
    100/65 pound Thruster, 9 reps
    9 Chest to bar Pull-ups
    100/65 pound Thruster, 12 reps
    12 Chest to bar Pull-ups
    100/65 pound Thruster, 15 reps
    15 Chest to bar Pull-ups
    100/65 pound Thruster, 18 reps
    18 Chest to bar Pull-ups
    100/65 pound Thruster, 21 reps
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

  • DL Friday! Workout

    DL @60% 10×2 every 30 seconds @175.
    then:
    12 min AMRAP
    100m Sprint w/ RX+ Hill Sprint
    3 DL 275/185
    5 Box Jump 30″/24″

    8 rounds + 100m

  • Front Squats Workout

    Front Squat 5.5.5.5.5 115.135.155.175.185x4 (failed the 5th)
    then:
    Annie with a Run
    50.40.30.20.10
    Double Unders
    ABMAT
    200m Run between rounds “run where the dots are”

    right around 11something; close to 12;

  • Bear - using as 'active rest' Workout

    12 min AMRAP

    5 Bear Complex 95/65

    30 Double Unders

    100m Sprint

    6 +1

  • Tabata Workout

    Tabata
    Row for Calories
    Kettle Bell Swing 24/16kg
    ABMAT
    Wallball 20/14lb