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

  • 12-29-2011 Workout

    3 Rounds

    10 Front Squat #185
    20 Burpees
    30 DU

    squats 135

  • The Final Countdown Workout

    A New Year's Eve tradition at SPC CrossFit:

    20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
    Burpees
    Knees-to-Elbows

  • Dirty Thirty? Workout

    For time:

    30 Box Jumps 24"
    30 Jumping Pull-Ups
    30 KB Swings 25lbs
    30 Sit-Ups
    30 Lunges
    30 T2B
    30 Burpees

  • "Brenton" Workout

    5rds
    Bear Crawl 100ft
    Broad Jump 100ft

    Every 5 jumps, do 3 Burpees

  • Thruster Workout

    3 every minute for 15 mins @ 115#

    Row 500 meters under 2mins

  • Mudder Prep Workout

    Run 5 miles
    2 sets of 20 pushups
    2 sets of 30 front squats with 20 lb med
    2 sets run 400 meters with med
    2 sets 15 box jumps 24in

    53 minutes

  • "Hanna" Workout

    -bike 4 miles or run 2
    -25 pull ups
    -25 push ups (hand release)
    - shoot long bow 15 mins

    *not for time just get through it all together

  • 12-31-11 Sprint Intervals PLUS Workout

    WOD: Sprint Intervals

    6x60m - Times: 7.99, 7.84, 7.72, 7.66, 7.81, 7.81
    4x45m - Times: 5.94, 5.85, 5.81, 5.99

    HRPUs - 6 sets of 20 reps - did them in between 60m reps

  • 21/15/9 Games WOD 5 Workout

    Three minutes to complete 6x10m shuttle runs (up and back =2) some part of your body must touch the ground beyond the line of your marker. In the remaining time, complete as many burpee/deck squats as possible.

    Once the 3 minutes is up, your next 3 minutes begins immediately. You have these 3 minutes to complete 12x10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

    Repeat (adding six shuttles in every three minute block) until you are not able to complete 1 rep of the burpee/deck squat following the shuttle runs.

    To qualify to continue to the next 3 minute block, you must complete at least one rep in the previous block..

    The standard for the burpee/deck squat is to begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head.

    Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.

  • Nutts Workout

    "Nutts"

    For time:

    10 Handstand push-ups @modified on box
    15 reps 175 pound Deadlift
    25 Box jumps, 24" inch box
    50 Pull-ups
    100 Wallball shots, 14 pounds, 10'
    200 Double-unders Run
    400 meters with a 25lb plate