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

  • Annie Workout

    50 40 30 20 10
    Double Unders
    Situps

  • 11.22.11 WOD Workout

    Power Clean- 20min to find 1rm (85#)

    Then,

    12 min amrap

    3 Handstand Push Ups

    6 Deadlifts 225/155

    12 Abmats

    8+3DL @100#

  • 9min Snatch AMRAP Workout

    • 20 x 30kg
    • 18 x 40kg
    • 16 x 50kg
    • 14 x 60kg .... 6x105kg

  • Bench Press Workout

    12 reps x 2 sets @#135
    9 x 1 @#135

    1 x1 @#165
    1 x 1 @#175
    1 x 1 @#185
    1 x 1 @#195 Fail

  • Shoulder to overhead and lateral burpees Workout

    2 rounds for time of:
    20 shoulder to overhead 135/95# (push press @ 95)
    40 lateral burpees

    13:36

    Then some Olympic lifting
    Squat cleans- 3x5
    65-95-115-125-135(PR)

  • Zip Workout

    15 X 1 Bench Press @ 85% of last weeks 2 rep max

    215

    WOD: For Time

    -1000 Meter Row
    -100 Air Squat

  • OpenGym klo 12-14 Workout

    Open Gym klo 12-13.

  • 09.01.2014 Workout

    21-15-9
    Power Clean 80/60 kg
    Burpee

  • Deadlift Workout

    95 (5) - 105 (5) - 115 (5) - 125 (5) - 135 (5) - 145 (1) - 150 (1) - 155 (1) - 160 (1)

  • 05-03-11 WOD Workout

    Skill: Snatch

    WOD:

    3 Rounds for Time:

    25 Box Jump 24/20

    200m Run

    25 Wallball 20/14

    200m Run

    25 KBS 1.5/1 pood

    Felt sleepy and lethargic today, but still pulled a decent time. Had a horrible derailment of a lunch...pork bbq and fried onion rings! I've been noticing a huge leveling off in the way I feel, look, and perform over the past couple of weeks. My shoulder is still bothering me, but I'm having it addressed starting on 5/4. Hopefully that will allow me to push harder with less pain/agitation moving forward.
    I've also let my diet slip a bit the past couple of weeks, which I'm sure isn't helping. Now that I feel 'in-shape' after a couple of months of crossfit, I'm able to slide along comfortably. I've been ending workouts with way too much gas in the tank...need to step it up!