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

  • Run/Bear Crawl/OH Lunge Workout

    20min AMRAP
    Run 400m
    40m Bear Crawl
    40m OH Lunge 95#

  • Muscle & Power Strength

    Ring Dip 3 RM

  • Thruster/Burpee/Box Jump/Ring Pushup Workout

    8min AMRAP
    8 Thrusters (95#)
    12 Burpees

    Rest 2min

    21-15-9
    Box Jump
    Ring Pushup

  • 3 RM Back Squat Workout

    3 rep max

    result: 225

  • Elizabeth Workout

    Squat Challenge

    Then,

    “Elizabeth”

    21-15-9

    Cleans 135/95- It don’t say “power”, so it’s squat cleans!

  • Squat Challenge - Day 1, 2K Row Workout

    Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day. (15#)

    Then,

    For time

    2k Row (8:56)

  • Easter Egg WOD Workout

    Run to retrieve and egg with a random workout listed inside.

    Egg 1 - 20 box jump burpees
    Run 500m
    Egg 2 - Go back and get a new egg
    Run 500m
    Egg 3 - 20 double unders
    Run 500m
    Egg 4 - 30 squats
    Run 500m
    Egg 5 - 20 of your choice (chose dips)
    Run 500m
    Egg 6 - 10 or 20 pull ups (can't remember)

    Bonus Egg from my son at the end - 1 rope climb.

  • ''X/Y's Team WOD 1'' Workout

    Warm-up Drills (03.17.2012)
    Run 800m
    9 Fundamentals x 5 Reps each (45lbs)
    -Shoulder Mobility**
    -ITB Stretch
    -Scorpion Stretch
    -Inchworms/Cobra Stretch

    ''X/Y's Team WOD 1'' (03.17.2012)
    Teams of two CrossFitters will work against a 10:00 Running Clock, alternating each 1:00 between the following tasks for score:
    Athlete 1: Row x Max Kcal
    Athlete 2: Completes 10 x Wallball + 5 x Burpees before attempting to execute as many reps as possible of KB Swings (32/24kg) in the time remaining.
    Every minute the athletes swap tasks and proceed working for the next interval. Continuing until all 10 minutes have elapsed (ie; 5 minutes Rowing and 5 minutes working through Wallball/Burpee/KB Swings for each teammate).
    3 KB Swings, had to scale to push press w/ DB's bec knee started feeling wonky on wall ball set 3.

    ''Bulls & Whips'' (03.17.2012)
    In teams of 2 CrossFitters alternate who is working and who is resting each interval, scoring total reps possible across 12 Rounds of Tabata Back Squats and 12 Rounds of Tabata Double-unders (each athlete performs each movement during 6 intervals.
    6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)
    6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)

  • Nasty Girls Workout

    5x3 back squats
    (65-85-95-105-115)

    3 rounds for time:
    50 air squats
    7 muscle ups (*or 14 c2b pullups and 14 ring dips)
    10 hanging cleans (135/95) (*45)

  • 4-8-12 Sprint Intervals Workout

    Sprint Intervals:

    4x300m - 58, 56, 52, 52
    4x150m - 22.82, 23.15, 22.62, 21.85

    300m run into a 10 to 15mph wind.