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

  • Cross Fit Games Open WOD 12.4 Workout

    -Buy In-
    500m Row
    30 Double Unders

    WOD
    Reebok Crossfit Games Open WOD 12.4
    Complete as many rounds and reps as possible in 12 minutes of:

    150 Wall balls
    90 Double-unders
    30 Muscle-ups

    -Cash Out-
    Recover. :)

    Had ~ 1:45 FOR MUs. Missed all reps. 1st attempt was best chance at getting 1. Lost my body going forward in transition, couldn't save it. Every other attempt, caught myself way low in the transition, shoulders smoked to press out of dip.

  • Back Squat and Tabata Workout

    Warm up

    1 Lap around building

    5-4-3-2-1
    Push-ups
    Pull-ups
    Lunges (Each Leg)

    Mobility
    Leg Stretches

    WOD

    A) Find 5RM Back Squat
    12min - 175lbs ...first time doing back squats

    B) Tabata
    -Row ... Total Calories (54 Cals)
    -KB Swing 1.5 Pood ... Lowest Rep Count (6)
    -Push-ups Hand Release ... Lowest Rep Count (6)

    Total Score - 66

    This was a fun Workout... pushed us all... the push-ups were brutal at the end. This was my first time using a 53lb KB and was happy to get through it.

  • If Anyone Finds My Quads, Please Grab Them For Me Workout

    Um, yeah. So, 12.4 just hit me this morning. Damn! My quads have not been that sore since I started CrossFit. Holy WODs!

    Today was a nice answer to yesterday's 12.4 ... and it brought me an important lesson, which is never to try to jump up to the higher pull up bars when you have a screwed up Achilles. It just doesn't work out well!

    Warm Up:
    2x
    10 Sit Ups
    10 Squats (not fun!)
    5 Pull Ups

    Mobility:
    Lay around and cry about quads
    Pain ball feet, gluteus, and quads

    Max Effort:
    Front Squat (70% of 1RM)
    3-3-3
    165 LBs

    MetCon:
    4x
    10 Russian Kettle Bell Swings (70 LBs)
    10 Chest to Bars
    10 Floor Wipers

  • Dianne Workout

    21-15-9

    Deadlifts (225/155)

    Handstand Pushups

    *Post Times.

    8:23 (box)

  • Rainmaker Workout

    Pre-WOD: 5X3 Power Cleans (touch & go)

    WOD: 4 rounds for time/ 2 minute break between each round
    -200 Meter Run
    -15 Burpee
    -200 Meter Run
    -15 T2B

    Worked up to 100# on the power cleans (thanks to Christy for the motivation!)

    WOD Time: 19:27

  • CFW - 19Mar12 Workout

    Front Squat 5.5.5.5.5
    worked up to 205#x5 - I had to stop there, form went to crap. - PR over previous by 20#s for all 5 reps.

    then:
    Annie with a Run
    50.40.30.20.10
    Double Unders
    ABMAT
    200m Run between rounds “run where the dots are”

    annie with a run in 12:30 Rx

  • Elizabeth Workout

    FOR TIME
    21-15-9
    CLEANS 135
    RING DIPS

    5:51RX

  • 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

    Karen was a beast! First time through her and quads were screaming at me. 13 no reps. I really wanted at least 1 muscle up but just couldnt get through the first 2 movements fast enough.

  • Crossfit Games Open WOD 12.4 Workout

    Thursday 120315
    CrossFit Games Open 12.4

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall ball shots, 20 pound ball
    90 Double-unders
    30 Muscle-ups

    240 Reps. Also known as "Karen w/ failed Muscle Ups"

    What the hell though, this has been fun.

  • Lactic Monday Workout

    30w/30h/30r of the following

    Push Press/ hold overhead (55)
    G. Squat/ wall sit (35)
    Burpees/ Plank
    Double KB cleans/rack hold (26)

    Stay on the same station for all rounds before switching stations
    Take one minute break between stations