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

  • Glad it wasn't 100 Workout

    For Time:

    50 Pull Ups
    50 Kettle Bell Swings (25)
    150 Single Unders
    50 Front Squats (45)

  • Crossfit games open WOD #1 Workout

    7 minute AMRAP:

    -Burpees

  • Deadlift, Wallball, Lunges Workout

    Five rounds for time of:

    10 Deadlift, body weight
    20 Wallball, 20 lbs / 14 lbs
    30 Lunges

  • GHD300 Workout

    300 GHD sit ups
    Every break penalty 8WB

  • CFSC 21May11 - Saturday WOD Workout

    Level 1 - 3 rounds
    Level 2 - 2 rounds
    Level 3 - 1 round

    Total distance of the entire 'course' was roughly 350meters.
    Course consisted of workout points.

    11 pull-ups (Blue Band first round, rings second round)
    11 abmat situps
    11 box jumps
    5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
    22 toe touches (11 each foot)
    Shuffle
    Run to the corner, jump down 2 4ft retaining wall sections
    Run up the semi-steep hill
    Run back into parking lot
    11 slam balls @ 20lbs
    Over, under, over, under, over rope
    11 over and backs (over and back = 1)
    11 medicine ball clean @ 14lbs
    50 ft overhead @25lbs walking lunge
    11 burpees with a 25lb plate.

    All that = 1 round.

    I did L2, 2 rounds, total time was 23:00. The heat got to me, and I just could not do any more pull-ups this week.

  • 01.10.12 WOD Workout

    Back Squat 5-5-3-3-1-1 65%, 75%, 85%

    Rest 5 minutes then,

    6 min AMRAP

    10 Wallballs

    10 Box Jumps 24/20

    Rest 3 min, then

    6 min AMRAP

    5 burpees

    15 Abmats

    Count total reps in both AMRAP’s

    295lbs for back squat. Failed @325

    269Reps

  • 2-23-11 WOD - Burpees, KB Swings, 400m Run Workout

    3 Rounds

    10 Burpees

    20 KBS 1.5/1p

    400m run

    Felt pretty good again today...I can hardly believe the difference between today and two weeks ago. I was able to keep my pace steady, and didn't have to interrupt my sets too many times. I can really feel my lungs opening up, and my endurance growing...feels great. I'm excited about slowly clawing my way back towards my potential.

  • Thrusters Workout

    There is no description for this WOD as it is stat.

  • Clinton Showalker Workout

    1000m Row
    4 Deadlift 102,5kg
    28 Box step up with 2 x 22,5kg db / 50cm box
    20 Devils press 2 x 15kg db
    1000m Row

  • 05-23-2011 Death by Squat Clean Workout

    20 Min on clock
    Squat Clean 95/65
    Box Jump 24/20

    Start with 1 squat clean 1 box jump

    Increase by 1 on each minute until you fail and cannot complete box jumps before next min start (that will equal your box jump score)

    Continue to squat clean until you fail and cannot complete the number you are on before the next min start (that will equal your squat clean score)

    Once you have failed at both continue with 4 squat cleans and 4 box jumps on the minute until 20 min is up

    This was a hard one but really good and just what I needed!
    BOX JUMPS: 7
    SQUAT CLEANS: 9