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

  • Snatch 3-3-3 Workout

    3 x 3 reps Snatch
    60, 60, 60

  • 02.15.12 WOD Workout

    20 min AMRAP

    5 slamballs 30#

    10 box jumps 24/20

    20 mountain climbers – Each leg = 1 rep

  • 5.5k shuffle Workout

    Shuffled 5.5k in 47 mins. It was a struggle. : ( but got it done.

  • Chikara Crossfit Session Workout

    31x1 Back Squats - 3 seconds down, 1 second in the bottom, explode up, 1 second at the top.
    - 5 x 20kg, 5 x 40kg, 5 x 60kg, 5 x 70kg, 5 x 80kg

    3 rounds For Time
    - 35 x 24kg KB swing
    - 25 x situps
    - 15 x pushups

  • Quick Pre-Blast Ses Workout

    Bear Complex - 20kg

    4 Rounds:
    - 5 x 60kg Hang Clean & Jerk
    - 10 x 30kg Goblet Squat
    - 15 x 10kg Declined Plate Situps

  • Mingas Thurs Blast Workout

    30 Burpees for Time - 1:05

    10min, every min on the minute - double everything for last minute:
    - 5 x 30kg Lunge (Right Leg) (Foot on Step)
    - 5 x 30kg Lunge (Left Leg) (Foot on Step)
    - 5 x Air Squat

    Strict Pull Ups:
    - 10 x 4 rounds

    !00 Shouler Touches

    40secs on, 20secs rest:
    - Plank
    - Straight Arm Plank
    - Plank
    - Straight Arm Plank

    50 Situps for time

    30sec Hollow Rock Hold

  • The Injured WOD ... Cuz That's How I Roll Workout

    So, I effed up my ankle pretty badly last night while practicing for an upcoming charity hoops game (Ouray Fire v. Ridgway Fire). Broke my defender down and drove for an uncontested layup ... made the layup (at least I got the damn basket) ... came down and the left ankle buckled and I heard/felt the dreaded "pop". Naturally, I went to class tonight ... I know, I know. Fortunately, I have an awesome coach, who I already informed of the injury, and he had a modified plan of attack for me.

    Warm Up:
    10 PVC Shoulder Presses
    10 PVC Push Presses
    10 35 LBs Shoulder Presses
    10 35 LBs Push Presses

    Mobility:
    PVC Pass-through
    Shoulders on Bands

    MetCon:*
    4x
    10 Ring Dips
    15 Push Ups
    20 Floor Wipers

    Max Effort:^
    3-3-3-3-3-3-3-3-3
    Shoulder Press
    75-95-105-115-115-105-75-75-75

    *Despite pleading my case, I was rightfully not allowed to do the MetCon.
    ^The actual WOD had 3-3-3-3 and it was a Push Press. Alan modified it for me to a Shoulder Press (no ankle flexing going on versus the Push Press) and had me do 9 sets of 3.

    CF Open 12.3 Guarantee:
    With the ankle being hurt and it being unlikely that it'll heal by Sunday, I can all but guarantee that 12.3 will entail double unders and/or box (or stick) jumps!

  • Rugged Workout

    • 20 HSPU
    • 30 Dead Lift (185,115)
    • 40 Burpee
    • 50 KB Swing (53,35)

  • Post Valentines Day Massacre Workout

    Post-Valentines Day Massacre aka the Filthy Fifty AMRAP

    As many rounds as possible in 20 minutes:

    10 Box jump, 20 inch box
    10 Jumping pull-ups
    10 Kettlebell swings, 1 pood
    Walking Lunge, 10 steps
    10 Knees to elbows
    10 Push press, 45 pounds
    10 Barbell Good Mornings 45 pounds
    10 Wall ball shots, 14 pound ball
    10 Burpees
    10 Double unders

    4.4 Rounds!

  • 6 mile run Workout

    WOD:
    * 6 mile run