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

  • 2013 Crossfit Games Open 13.5 Workout

    CrossFit Games Open 13.5

    Complete as many rounds and reps as possible in 4 minutes of:
    - 100 pound Thruster, 15 reps
    - 15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

  • 4.3.2013 - Athlete's Challenge Workout

    WOD -
    10 min AMRAP of
    10 burpee box jump
    15 sit up
    20 double unders

    4+2 Situps

    3x8 Front Squat @ 205
    3x5 OHS @ 135

    If you dare. . . 13.5 @7pm - nope!

  • Frankenchipper Workout

    WOD: Time: 29:53 (PROM HSPU)
    For Time:

    • 500 Meter Row
    • 400 Meter Run
    • 21 Kettlebell Swings (53/35)
    • 12 Pull-Ups
    • 50 Barbell Thrusters (45/33)
    • 3 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
    • 30 Box Jumps (24/20)
    • 21 Handstand Push-Ups
    • 30 Knees-To-Elbows
    • 30 Double Unders

  • 13.5 Workout

    4 minute AMRAP of:
    15 Thrusters (100 / 65 lbs)
    15 Chest to bar Pull-ups
    *4 minute bonus for every 90 reps (3 rounds) completed as listed below:
    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 mins.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 mins.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 mins.

    //

    13.5 score: 15
    65# for first 15, then 53
    jumping C2B pull-ups

  • 4/4 WOD Workout

    1000m row TT
    Completed in 3:49
    then,
    “Annie”
    50-40-30-20-10
    Double-Unders
    Butterfly Sit-Ups
    -2:1 singles or scale down double unders
    -10:00 cut-off

    Completed in 8:59

  • Crossfit Open 13.5 Workout

    4min AMRAP up to 90 reps
    15 Thrusters 100/65
    15 C2B Pullups

    If you make 90 reps, it continues to 180 reps in 8 min of same perpetually.

    I did 65# in 1:30 (felt I could have done them straight through if I pushed it & shaved a lot of time off). Felt good about C2B after 5 attempts, but hands were too narrow thus chest not hitting bar. Go wide w/hands, keep looking straight ahead, pull elbows back like rowing. Dave no-repped me several times b/c hands were in way of chest hitting bar.

  • CW 4.5.13 Workout

    1. Hang Power Snatch 5x1: 85#
    2. Squat Snatch 3.1: 85#
    3. Snatch Complex - Squat Snatch + OHS: 85# YNNNY
    4. Butterfly Pullup Practice

  • THURSTY THURSDAY 20130404 Workout

    EMOTH 10 min
    6 box jumps and 4 chest to ground push ups

    14 AMRAP
    4/4 db snatch 35#
    8 TTB
    6 Catapult MB 12#

  • 2 Mile Walk Workout

    Brisk walk avg. speed of 4.5 mph. HR maintained from 130-150. Did this for 1.75 miles; last .25 mi sprinted at 12 mph.

  • Ab Ripper X Workout

    From P90X. Each exercise is 25 reps unless otherwise noted:

    In & Out
    Seated Bicycle (forward and reverse)
    Seated Crunchy Frog
    Wide Leg Sit-Ups
    Fifer Scissor
    Hip Rock n' Raise
    Pulse Up
    Roll-up/V-up Combo
    Oblique V-up (25x each side)
    Leg Climb (12 each side)
    Mason Twist (50x)