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

  • Bullseye Workout

    21 Power Cleans (95/65)
    100 Barbell Hops
    18 Power Cleans
    100 Barbell Hops
    15 Power Cleans
    100 Barbell Hops
    12 Power Cleans
    100 Barbell Hops

  • WOD Workout

    Strength:
    5×3 Thruster

    Conditioning – For Time:
    2k Row

    Finisher – For Time: (time: 4:05)
    400m Farmer’s Carry #53

  • 06.11.2013 Workout

    800m row
    18 power cleans (95/65)
    600m run
    15 front squats
    400m row
    12 back squats
    300m run
    9 clean and jerks

    RX. Slow transitions from barbell to treadmill and rower. Light weight.

  • 3rd WOD Workout

    EMOM 10x1 hang squat clean 95lb :)
    -then-
    5 rounds for time of
    -10 push press
    -60 single legged jump rope (supposed to be 20 DU)
    *finished first
    -then-

    3 rounds max handstand pushups
    10/10/6 with three abmats

  • Partner Punisher Workout

    Skill:
    4 rounds (not for time) :
    - 6 weighted pull ups
    - 3 rope climbs

    Conditioning:
    (partner up, total reps per team divided however)
    -Legion run
    50 push press (115/75)
    50 box step ups with BB above in front rack position(both feet count as one rep)
    50 pull ups
    50 burpees
    -Stoplight run
    Partnered with The Handyman

  • Pull-Ups, Front Squat Workout

    Weighted Pull-ups
    3-2-2-1-1-1-1-1
    Used 15 pound weight; some weighted, some not

    Front squat 10-10-10-10-10 reps
    135-135-145-150-160

  • CrossFit.com Main Site Workout

    WARM UP
    MOBILITY
    - Ball: Thoracic
    - Floor: Hip Flexion > Pigeon
    - Doorway: Pec
    - Band: Shoulder External Rotation (90/90)
    NASM DYNAMIC WARM UP
    2 rounds:
    - 4pt. Arm/Opp Leg Raise, 15/side
    - SLRDL, 15/side
    - Front Lunge with Rotation (toward front leg), 15/side
    OLY WARM UP
    - Pendlay
    OUTLAW BBG
    a. EMOM for 5 minutes:
    - 2 Hang Squat Cleans @ 70%
    155 - Worked on shoulder shrug and getting under the bar FAST.

    WOD
    21-15 and 9 rep rounds of:
    - Left-arm Kettlebell snatch (53/35#)
    - Right-arm Kettlebell snatch (53/35#)
    - Pull-ups

    Time: 7:32 Taped over my already destroyed hands + wore gymnastics grips to prevent more tearing. They worked perfectly!

  • 6-8-13 Workout

    3 RFT:
    15 Thrusters 95#
    20 Hand Release Push Ups

  • 6-9-13 Workout

    8 min. AMRAP
    10 med ball cleans 25#
    12 abmat sit-ups

  • 6-11-13 #1 Workout

    2x 10 min rounds of Airdyne for total calories. 85%effort, 3 min. rest between rounds, try to achieve same number of calories

    SCORE: 1st round - 141 cal
    2nd round - 147 cal