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

  • 01-08-11 Workout

    4 Rounds
    25 Med Ball Cleans
    5 Tire Jumps
    400M Run

  • Crossfit Games Open 11.6 Workout

    7 min AMRAP

    3 Thrusters (RX 100 lbs)
    3 Chest-To-Bar Pullups
    6 Thrusters
    6 Chest-To-Bar Pullups
    9 Thrusters
    9 Chest-To-Bar Pullups
    .....12,15,18,21 and so on

  • 20-Minute AMRAP @ home Workout

    5 pushups
    10 body weight squats
    5 burpees
    10 situps

    14 rounds + 5 pushups + 10 squats

    Totals:
    75 pushups
    150 body weight squats
    70 burpees
    140 situps

    My first AMRAP workout ever! Was hard at first, then got easier and in the end I had to lay down on the floor to rest. Liked it!

  • CrossFit Games Open 11.6 Workout

    7 min AMRAP of:

    I used 65# on my round of 3 and 6, but it was getting pretty rough trying to get full squat depth, so I dropped to 45# for the round of 9 and 12...I only managed to get through 9 full rounds + 12 thrusters + 9 pull ups. I was actually pretty happy with my pull ups, so that's a bonus. My diet lately has been CRAAAAAAPPPYYYY so my performance has not been as hot as I'd like it to be. The month of May is going to be dedicated to healthy diet and more consistent work outs.

  • Team Workout Workout

    For time:
    Row 2 000 metres
    150 Wall ball shots, 20-lb. ball
    1.5-pood Kettlebell swings, 150 reps
    450 Double-unders
    Row 2 000 metres

    Compete in a team of three

  • 04.29.11 WOD- DL, P/ups, Box Jumps Workout

    Complete as many rounds and reps as possible in 15 minutes of:

    9 Deadlifts (155lbs / 100
    12 Push-ups
    15 Box jumps (24″)
    Description

    Strict Deadlifts, Hand Release P-ups, & Box Jumps

    I got 7 1/2 rounds on the nose (half way through push-ups). I felt really strong, and even had some left in the tank down the stretch. I could have squeezed another round if I had upped the pace earlier. Surprisingly, box jumps may have been the toughest part for me...was expecting more fatigue on the push-ups and deads than I had in the late rounds.

  • CFSC 30Apr11 - Saturday Team WOD Workout

    2 Person Team, only 1 person works at a time

    100 Pull-ups (Blue band for me; green band for Norelle)
    150 Wallballs (14 lbs)
    200 Box Jump (20")
    250 ABMAT
    800m Run "Together"
    Clock stops when 2nd team member comes through door
    Work can be divided any way you want but only 1 teammate can work at a time.

    Norelle and I may have come in last, but we both gave 100%; it was a good effort all the way around!

    PS-I also ran a 5k at the greenway after the WOD-my feet felt like lead, but I got the distance covered....

  • 29/12/2015 Fuerza Strength

    Thrusters 4-4-3-2-2

  • 04.29.11 WOD- DL, P/ups, Box Jumps Workout

    Complete as many rounds and reps as possible in 15 minutes of:

    9 Deadlifts (155lbs / 100)
    12 Push-ups Hand release
    15 Box jumps (20″)
    Description

    Strict Deadlifts, Hand Release P-ups, & Box Jumps

    7 1/3 rounds + 6 pushups

  • Deadlift, Hanging Clean, and Push Press Workout

    3 Rounds for time (RX 155)

    10 Deadlifts
    10 Hanging Clean
    10 Push Press

    Used 65#, which I knew was way too heavy at the first hang clean. Ended up doing singles the entire workout, adding an extra deadlift before each hang clean and an extra power clean before each push press.

    Worst. Workout. Ever.
    Time around 20:22