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

  • Total workouts of the week Workout

    Total workouts of the week 10 hours, x 6
    Deload week

    Metcon: ma, ke, pe
    Aer: to, la 70+35=105 min
    Squat: 1440 kg
    Rehab: ti, pe

    Gymnastics:
    CTB 55
    Pull up 30
    TTB -
    HSPU 110

    MU ma, pe 22
    BMU ke 17
    Butterfly ti
    HSW ma, ti, ke

  • Thrusters, Back Extensions Workout

    Three rounds for time:

    15 Thrusters, 115# / 70#
    30 Back Extensions

  • Saturday 110212 Workout

    Three rounds for time:

    15 Thrusters, 115# / 70#
    30 Back Extensions

  • 2-10-11 CFSC Thursday WOD Workout

    50.40.30.20.10

    Kettlebell Swing 24/16kg

    Double Unders

    Only swung to Russian Height b/c of shoulder

  • 111912 Workout

    Strength/Skill

    hang clean to front squat 5 sets of x 1 hang clean x 3 front squats (w/ 3 sec pause) @95#, 115# (4)

    WOD

    AMRAP in 20min of:
    7 deadlifts @ 205#
    14 ring dips
    63 single unders

    ** each round is done w/ a 1:1 work to rest ratio - this is ME **

  • pull ups Strength

    5-3-1

  • Murph Workout 

    * 1 mile <a href='/journal/movements/1280'>Run</a>
* 100 Pull-ups
* 200 <a href='/journal/movements/2407'>Push</a>-ups
* 300 Squats
* 1 mile <a href='/journal/movements/1280'>Run</a>

    Posting this up so I can keep track. This workout was done some time back in Nov 2010 when I first started CrossFit, time was terrible but I look forward to doing it again!

    Update: I did this with a blue band when looking back at it, so I've taken the RX off this.

  • Sbiru Workout

    5 RFT:
    500 m Row
    40 sit-up

  • Deadlifts, Box Jumps Workout

    1-1-1-1-1 deadlift - Hit a new PR @ 255 lbs

    then…

    21-15-9
    deadlifts (185 lbs)
    box jumps (24")

    RX for this WOD was 225 - I used 185 to work on my form and save my back!

  • 2-11-12 CFSC Friday WOD Workout

    Deadlift Fridays

    Tabata (16 rounds 20 seconds work, 10 seconds rest)

    Alternate
    Body Weight Deadlift 4,3,3,3,2,2,2,2 @ 135 - Did 0 Count Burpees
    Lowest round score for each is your score.

    2,5

    Didn't get the weight all the way down in time on the 4th round and only had a score of 2! Concentrated on keeping correct form at body weight.