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

  • ''Hero WOD: Chief Maloney'' Workout

    ''A New Hampshire police chief was shot and killed, and four other officers injured, during a drug raid at a Greenland, N.H. home Thursday night. Greenland Police Chief Michael Maloney, only eight days from his retirement, died Thursday. The 26-year veteran of the force had served as Chief for 12 years. Sources tell 7 News he wasn't part of the team but was answering a call for shots fired when he was gunned down near his vehicle.''

    Warm-up Drills (04.16.2012)
    2:00 Speed Rope
    2 Rounds for Quality of
    5 x Deadhang Pull-up
    10 x Push-ups
    15 x Air Squats
    Sumo Squats
    Samson Stretch
    Inchworm/Cobra Stretch
    Calf/Soleus Stretch

    ''Press 3-3-3+"
    5 x 40% (45)
    5 x 50% (65)
    3 x 60% (85)
    3 x 70% (90)
    3 x 80% (100)
    3+ x 90% (105 1RM)

    ''Hero WOD: Chief Mahoney''
    Complete as many Rounds/Reps as possible in 30:00 of
    Run 400m
    12-9-6 Reps each of
    Ring Dips
    **Slammies (20lbs)

    2 rounds + 12/12, 9/9, 6/6 & 200 meters.

    Thank you for your service, Chief Maloney. We hope Detective Gregory Turner, Detective Eric Kulberg, Detective Scott Kukesh, and Detective Jeremiah Murphy recover as quickly as possible.

  • Filthy 50 Workout

    WEDNESDAY 120111

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

  • T2b+KB C&J Ladder Workout

    3-5x
    A)KB C&J-ladder
    F-2x8-12-16-20-24kg
    M-2x16-20-24-28-32kg
    B)T2bx5-10

  • Snatch 1RM Workout

    Run 2mi 17:30 8:45/mi

    Metcon:
    100 Pushup
    100 Situps
    100 Grasshopper
    Time: 10:14

    Snatch
    1-1-1-1-1-1-1-1
    95-95-115-135-145-155(f)-155(f)-145

    A different approach. Wodstack, you now get to become my entire training diary. I had been just using this to record WOD's, but I finished my last spiral bound journal and I'm gonna try and do this "green". All thoughts, PR's, failures and whatnot will now be recorded here. Sorry.

  • Monday 4/12 Workout

    Training:
    Back Squat 3 x 5 165pds (light duty due to lower back pain)

    WOD:
    Against a 12 minute clock:
    Run 800 meters
    Complete AMRAP of:
    3 KB Swings (43lbs)
    3 Box jumps (24")
    6 KB Swings
    6 Box jumps
    9 KB Swings
    9 Box jumps
    12 KB Swings
    12 Box jumps...
    continue climbing by 3's until time expires.

  • A. Aerobic Threshold Intervals Workout

    On the 0: 30/25 Calorie Row
    On the 3: 25/20 Calorie Row
    On the 5: 20/15 Calorie Row

    On the 7: 30/25 Calorie Row
    On the 10: 25/20 Calorie Row
    On the 12: 20/15 Calorie Row

    On the 14: 30/25 Calorie Row
    On the 17: 25/20 Calorie Row
    On the 19: 20/15 Calorie Row

  • April 16th 2012 Workout

    Warmup- 30 Double Unders, 30 Burpees, 30 High Knees

    WOD- 5 RFT
    5 Deadlifts
    5 Romanian Deadlifts
    5 Power Cleans
    5 Front Squats
    (Prescribed Weight 65lbs F/ 135lbs M)

    Did all sets unbroken. Rested between Romanian Deadlifts and Power Cleans.

    Did 3 consecutive double unders without a hop between.

  • Row 3x10 min Workout

    Row 3x10 min

    2min rest between sets

  • How Many Girls Can You Do in Half an Hour? Workout

    30min AMRAP
    Complete as many "girl" WODs with a partner in 30 minutes

    With Katie Bell:
    Diane
    10 rounds of Cindy
    Isabel
    Annie
    Fran

  • Crossfit.com Modified triplet Workout

    Snatch Skill Work EMOM for 10 mins:
    2X135lb Unbroken power snatch

    10-9-8-7-6-5
    Pull ups-Butterflied
    KB Swings(American 70lb)
    GHD Sit ups