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

  • Olympic Lifting training with Caleb Ward - Clean & Jerk Workout

    Olympic lifting training with Caleb Ward at CrossFit Steele Creek.

    I PR'd both lifts today but still felt like I need to get through the block in my head! Form looked good though!
    Squat clean = 80lbs
    Jerk = 70lbs - It was much easier to clean 70!

  • Srey Liep Workout

    5 Minutes:
    -600 Meter Run
    -With Time Remaining, Max Reps Ground to Overhead (135,195)

    1 Minute Break

    5 Minutes:
    -200 Double Under
    -With Time Remaining, Max Rep Chest to Bar Pull Up

  • CF LPR 130618 Workout

    5min AMRAP of:
    * 10 box jumps
    * 15 KB swings 32/24kg

  • 06-27-2011 WOD - 200m Run, Box Jumps, Squats, DU's Workout

    I couldn't do the crazy burpee wod today because of the burn healing on my wrist. I did however still decide to torture myself with DU's.

    20 Min AMRAP

    200m Run
    10 Box Jump
    15 Air Squat
    20 DU's

    6 Rounds + 2/4 (yeah I know it's an improper fraction)

  • Tag Team 5,7,9 sprint Workout

    Suicides: 3 lines- Team member #1 starts

    While team member #2 starts:
    Pull ups- 5
    Burpee- 7
    Push press- 75lbs. x 9

    Tag out with partner when done with suicide run. Round is counted every time someone finishes push presses. I didn't understand scoring when we started, so I think I missed counting at least 1 round...ooops, sorry Andy. lol

    I also weighed myself before this morning's workout. I've lost 6-7 lbs. in my first three weeks of crossfit (198 -> 192 ish)! I fortunately didn't have a ton of fat to start, but what I do have is quickly melting off. I'm starting to see my abs peek through again, and even my face is leaning out...crazy. I don't feel like I'm losing strength, so I'm pretty sure my body composition is jut improving.

  • Dirty Dozen Workout

    25 Lunges
    20 Pull-up
    50 Box Jumps (20)
    20 Double Under
    25 Ring Dips
    20 Knees to Elbows
    30 KB Swings (2pd/1.5pd)
    30 Sit-ups
    20 Hang Squat Cleans (35/25 lb)
    25 Back Ext.
    30 Wall Ball Shots (20 lb)
    3 Rope Climbs

    First attempt at Dirty Dozen. Lots of room for improvement.

  • Run, Over Head, Pull up Workout

    Complete the following for time:

    Run 400m
    21 shoulder to over head (135#)
    21 pull ups
    run400m
    18 shoulder to over head
    18 pull ups
    run 400m
    15 shoulder to over head
    15 pull ups
    run 400m
    12 shoulder to over head
    12 pull ups
    run 400m

    ***The bar should never be racked, any time you pick the bar up it must be cleaned.

  • Row, DB Thrusters, SitUps Workout

    250 m Row
    20-27.5lb DB Thrusters
    40-situps
    5rdns

  • Assault Bike and Muscle-ups Workout

    FOR TIME

    • 25/20/15/10/5 Cals Assault Bike
    • 5/4/3/2/1 Muscle-ups

  • Goat Workout

    Harjoittele heikkouksiasi