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

  • Death by Pullups Workout

    Pullups
    1st min 1rep, 2nd min 2reps etc - did 11 reps but didn't restart due to shoulder pain

    Ring roll out 3x6 - didn't do because of shoulder pain

  • Squattacular: My Singular, Glorious, Powerful (sort of) CrossFit Moment Workout

    This won't happen again but today, on the board, guess who was the biggest squatter at the box? Yup, me!

    Disclaimer: Hulk, Dollar, and Coach, our three strongest lifters, were out today. :)

    Warm Up:
    All Skate
    Did push ups, squats, a few pull ups but was more focused on mobility today.

    Mobility:
    2 pain ball on spine
    Shoulders on bands
    Work a weakness (hamstrings and back)

    Max Effort:
    Back Squat
    Rest 2-3 minutes between rounds
    1x5 @ 60% of 1RM (170 LBs)
    1x5 @ 70% of 1RM (200 LBs)
    2x5 @ 75% of 1RM (215 LBs)

    MetCon:
    5x
    10 Ring Rows
    15 Sit Ups
    20 Squats

    100 squats after warm up squats after heavy squats in squatacular!

  • "I'm Going Going Back Back to Cali Cali" Workout

    Ladder up:

    1-2-3-4-5-6-7-8-9-10 Reps of:

    Clean High Pulls
    Combo #1

    Ladder dowm:

    10-9-8-7-6-5-4-3-2-1

    Inverted Burpees
    Combo #2

  • Barbara Workout

    5 rounds of :
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats

    Rest precisely three minutes between each round.

  • 3/13 Workout

    7x2 deadlift 255 lbs

    5 rounds of:
    -250m row
    -5 hang clean (100 lbs)
    -10 wall balls (20 lb)

    • time stops when u and partner get done with all 5 rounds

  • Overhead Awful Workout

    S/S: Overhead Squat - 2-2-2-2-2

    Complete 50 overhead squats for time (M:95#/65#). The bar starts on the floor. Any time you lower the bar from the overhead position to below the top of your head, you must do 25 double unders (150 single) before continuing.

    Got 95

  • Oly Hang Power Clean Workout

    Warmup
    550m run

    WOD
    5min EMOTM
    2 reps of either Hang power clean or hang power snatch
    I chose HPC. 155/175/185/195/205

    Then take 3 attempts to find 1RM of HPC or HPS.
    I smashed my old PR of 245!!
    successful on 250/255/260! Tried 265 for fun but definitely not out of my reach! Fresh I can probably hit that! 1 month on the Sauce (progenex) and I think i may owe this PR to that along with my previous OHS PR of my bodyweight x7 almost 8 reps! great feeling to move heavy loads daily! tomorrow will be a crossfit total day to prepare for 12.4 being announced

  • "JT" HSPU, Ring Dips, Pushups Workout

    "J.T."

    21-15-9 reps of:
    Handstand push-ups (Leg on high rack, self assisted)
    Ring dips
    Push-ups

    17:41

    Ring dips, as always, harder than expected. Maybe I'm just an eternal optimist. Either way, need to train arm and core strength to reduce wobbles. Kip is different here than with pull-ups, need to perfect this movement.

  • Run Bathurst Raceway Workout

    One lap of the Mt Panorama circuit

  • Fauxran - It's Even Less Fun Than Fran Workout

    We did what I'm calling Fauxran this morning:

    Warm Up:
    2x
    10 Hand Release Push Ups
    50 Double Unders^
    Work a weakness (I did pull ups because I'm not a good reader -- see MetCon below)

    Mobility:
    Samson
    PVC Pass Through
    Quads and Hamstrings

    MetCon:
    Fauxran
    21-15-9
    Overhead Squats (95 LBs)
    Pull Ups

    ^12.4 is gonna SUCK for me. Because of the injury in my ankle/achilles, I truly cannot jump on my toes/ball of foot and was not even able to get a single dub today. D'oh!