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

  • Crossfit Games Open WOD 12.4 Workout

    12 Minutes: as many rounds/reps as possible.

    -150 Wall Ball Shots (12# 9') 150
    - 90 Double Unders (180 singles) 180
    -30 Muscle ups (1 pull up). 1
    Total reps 231 ( master men over 55)

  • Crossfit Games Open WOD 12.4 Workout

    12 Minutes: as many rounds/reps as possible.

    -150 Wall Ball Shots (20 lbs to 10' target)
    - 90 Double Unders
    -30 Muscle ups

  • SATURDAY 120310 Workout

    "DT"

    Five rounds for time of:
    155 pound Deadlift, 12 reps
    155 pound Hang power clean, 9 reps
    155 pound Push jerk, 6 reps

    scaled to 115lbs

  • SUNDAY 120311 Workout

    "Michael"

    Three rounds for time of:
    Run 800 meters
    50 Back Extensions
    50 Sit-ups

    scaled to 35 B-ex
    35 sit ups

    run on treadmill

  • Crossfit Games Open WOD 12.4 Workout

    12 Minutes: as many rounds/reps as possible.

    -150 Wall Ball Shots (14 lbs to 9' target)
    - 90 Double Unders
    -30 Muscle ups

  • Funny, I Remember Having Arm Strength Before I Got To The Gym Workout

    Man, did the arms go fast today!

    Warm Up:
    2x
    6 Pistols
    10 Pull Ups
    15 Sit Ups
    30 Double Unders

    Mobility:
    PNF Hamstring
    Shoulder stretch with PVC/Bands

    Max Effort:
    Barbell Row
    1x5 @ 60% of 1RM (115 LBs)
    1x5 @ 70% of 1RM (135 LBs)
    2x5 @ 75% of 1RM (145 LBs)

    MetCon:
    11 Minute Cut-Off
    30 Shoulder Presses (75 LBs)
    30 Push Ups
    30 Ring Dips
    20 Shoulder Presses (75 LBs)
    20 Push Ups
    20 Pull Ups

    After the first set of shoulder presses, I nearly fell flat on my face doing the first push up. I wasn’t expecting my arms to be dead. Alan (coach) and I started cracking up (he saw me ‘fall’ on the first push up) immediately.

  • Practice & Trail Biking WOD (active rest day) Workout

    Practice on the two moves I want most right now which are strict hanging pullups and dips that I modify at home as I don't have rings

    Strict Pullups: Finally able to get two hanging strict done w/ no assistance. Aftter that it would be another 18 that would be strict, but not hanging as arms were too tired to bang out consecutive reps so had to rest 10-20 seconds for a total of 21 pullups

    Dips (on V of kitchen counter) 21.

    1/2 hour of trail biking on mtn bike to loosen up lactic acid build up, 1st ride of season so took it easy.

  • DUs, Wallballs, Pull-Ups Workout

    40 Double Unders
    40 Wallballs, 14#
    40 Pullups
    20 Double Unders
    20 Wallballs, 14#
    20 Pullups
    10 Double Unders
    10 Wallballs, 14#
    10 Pullups

  • Crossfit Games Open WOD 12.4 Workout

    12 minutes as many rounds as possible of:

    -150 wall balls 10' 20#
    -90 double unders
    -30 muscle ups

    For official rules on this WOD see this link:
    http://games.crossfit.com/workouts/the-open?#tabs-4

  • Active Recovery Workout

    Cable Rotator Cuff Pull (chest out, bent arm):
    - 6.25kg x 10, 8.25kg x 10 x 2 (each side)

    Cable Rotator Cuff Pull (into chest, bent arm):
    - 6.25kg x 10, 8.75kg x 8 x 2 (each side)

    Cable Rotator Cuff Pull (chest out, straight arm):
    - 6.25kg x 7 x (each arm)

    Bent Over Straight Arm Reverse Cable Fly:
    - 3.75kg x 7 x 3 (each side)

    Strict Toes to Bar:
    - work: rest = 1:1
    - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    - immediately followed by 10 kipping T2B

    Row & Run Fun: (steady pace, not getting out of breath)
    - 1000m Run (15km/h)
    - 1000m Row (2:00/500m)
    - 800m Run
    - 800m Row
    - 600m Run
    - 600m Row
    - 400m Run
    - 400m Row
    - 200m Run
    - 200m Row

    Stretch for 30mins