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

  • WOD Workout

    21-15-9
    Hand Release Push-ups
    24" Box Jumps
    Ring Dips (green band)

    arms and shoulders totally smoked.. time for a couple rest days.

  • My Shot at Karen ... I mean 12.4! Workout

    Unfortunately, I had a setback on Friday afternoon with the ankle. We had a fire call that evening. It was a brush fire up a drainage flume/run. I had to move a live hose for about 45 minutes and soak the land. Unfortunately, the footing was horrible (soft earth and loose rocks) for moving a live hose on an injured ankle. Every step I took, my ankle rolled, swelling more and more in my boots.

    I already knew that, at best, I would get to 240 (I don't have MUs yet) but the added strain made the initial double under attempts damn near impossible. Still, I got a few of them in my 2+ minutes at DUs. So, not horrible, all things considered.

    CrossFit Games Open WOD 12.4:
    12 Minute AMRAP
    150 Wall Balls (20 LBs to 10' target)
    90 Double Unders
    30 Muscle Ups

    Oh, and I told Faith, one of our coaches/owners, that if I see Wall Balls on the board anytime before 2013, I am going to do something horrible to them.

  • Flip Shit Workout

    WOD
    5 Tire Flips 300#
    25 Back extensions using tire
    4 Tire Flips
    25 GHD Situps using tire
    3 Tire Flips
    25 Box Jumps onto tire
    2 Flips
    25 Double Unders
    1 Flip
    Farmer carry tire back to starting position and repeat cycle 1 more round.
    Distance for farmer carry was about 40m.

  • yoga & handstands 20 min Workout

    handstand
    40 sec
    1 min
    35 sec

  • Invictus May 28 2014 Workout

    Total 105min

    3 rounds, not for time, of:
    200m row
    5 OHS 15kg
    10 ring row

    OHS ladder 15, 25, 30, 35 kg

    C.
    Five sets for times of:
    Row 500 Meters
    7/5 Muscle-Ups > 10 C2B
    7 Overhead Squats (185/135 lbs) 61kg > first set 35kg, rest 30kg
    Rest 3 minutes
    Results: 7.44, 5.06, 5.07, 5.14 = 40.24
    Avg/max HR 162/186

    D.
    Three sets of:
    Single-Arm DB Row x 8-10 reps @ 2111 > 8, 10, 10, 35 lb
    Rest as needed
    Glute-Ham Raises x 6-8 reps @ 3011 > 6,6,6
    Rest as needed
    GHD Sit-Ups x 12-15 reps > 15,15,15
    Rest as needed

    E.
    5 min of running

  • 12.4 Workout

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (9kg 10ft)
    90 Double-unders
    30 Muscle-ups

  • 5000m Row (just for "fun") Workout

    Row 5000m

    First time doing more than 3000m. Can't complain with my time. Thought I did pretty well for a first time :)

  • Deadlift Workout

    3 Deadlifts @ 310
    On the minute, every minute, for 15 minutes

  • CFSH WOD Workout

    3 Rounds:
    8 Cossack Squats
    20 Mountain Climbers

    WOD
    Working in teams of two, complete As Many Rounds as Possible in 15 Minutes:
    15 Hand-Release Pushups
    15 Deadlifts (155/100)
    *at the top of every minute, both partners must do 5 burpees

    -Cash Out-
    Mobility and Foam Rolling

    Sam and I teamed up, alternated exercises each round. 10 complete rounds
    Also did 3 sets of strict press in Cash out:
    1x8 @ 95#
    1x6 @ 105#
    1x4 @ 115#

    Did 10 C2B pullups.
    Attempted some MUs but shoulders smoked from WOD & presses. Didn't want to push it to much.

  • Fran Workout

    21-15-9
    Thrusters @ 95#
    Pullups