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 Total Workout

    Did the CF Total after another WOD
    Squat 205
    Press 115
    DL 275

  • Burpee & C2B amrap Workout

    15 min AMRAP
    - 15 burpees
    - max Chest 2 Bar pullups

    = 7 rounds, 68 pullups

  • Crossfit Total Workout

    Max Back Squat: 115
    Max Shoulder Press: 75
    Max Deadlift: 195
    Total: 385

  • Gymnastics + conditioning Workout

    90 min
    Warm up EMOM12 + 7 min mob.
    1.Gymnastics
    A. HSW practice for 15 min
    - 30 m.

    B. BMU practice for 15 min
    - 10 x 1 reps

    C. Chest to bar + butterfly pull up practice
    - Bfly pull up - 6 7 5 5 5 7
    - CTB (kip) - 4 3 3 8 8 = 25 reps

    2.Conditioning
    A. Every 4 minutes for 20 minutes:
    8 Burpee box overs
    10 Pull ups
    15 Cal bike
    Times: 2.05, 2.07, 2.06, 2.06, 1.58

    3. Accessory
    A. 2 rounds: WL 101 Hip flow

  • deadlifts + tabata GHD Workout

    5x3 deadlift @ 315

    1x15 dealift @ 255

    Tabata GHD 9,9,9,9,8,8,8,8

  • Power cleans & burpees [PIC] Workout

    Gotta keep it brief today. I have an interview at 1:30 and errands I gotta run before that (wish me luck!)

    WOD
    5 rounds:
    5 power cleans at 67 lbs
    10 burpees

    9:36

    I didn't record my previous time on WODstack but I found it on an old log: 11:37. Which means I beat my old time by 2 minutes!

    As I lay on the ground, post-wod, catching my breath, my Crossfit "buddy" comes over to me and hovers over my face. Thank goodness he didn't drool on me.

  • Mountaineer Games WOD #1, 2, 3 Workout

    For Time: WOD #1

    20 Thrusters/5 SDHP/Shuttle Run
    15 Thrusters/10 SDHP/Shuttle Run
    10 Thrusters/15 SDHP/Shuttle Run
    5 Thrusters/20 SDHP/Shuttle Run

    12:03, This one kicked my tail!!

    WOD #2
    40 Yrd Dash--2 tries--BEST TIME 5.25 sec PR
    Then with a three min rolling clock, complete as many pull ups as possible (50), then as the clock continues to run for an additional three minutes, MAX Weight Squat Clean & Jerk (145)....Certainly a HUGE weakness for me

    For Time: WOD #3
    5 Rounds of
    7 Deadlifts (255)/30 Double Unders

    10:08. LOVED, LOVED, LOVED THIS WOD!!

  • Home Made Workout

    5 Rounds for Time:

    Run 400m/20 Burpees

    15:36, entirely too long to complete this WOD but I was still recovering from the weekend.

  • Power Clean/Floor Press/Back Squats Workout

    Power Clean @ 115--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Floor Bench Press @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Back Squats @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    Felt great to be under that weight!

  • Griff/Annie Workout

    For Time:

    Griff (HERO WOD)

    Run 800 m forwards/Run 400 m backwards
    Run 800 m forwards/Run 400 m backwards

    12:28 (PR) as this was my first time doing this WOD

    THEN

    For Time:

    Annie (Benchmark WOD)
    Double Unders 50,40,30,20,10
    Sit Ups 50,40,30,20,10

    6:31