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

  • Angie Workout

    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Air Squats

  • FS + Helen Workout

    Strength
    Front Squat 5x5x5x5x5
    155,185,205,225,255

    Helen
    3rft
    400m run
    21 kb swing 1.5pood (subbed with 50lb dumbell)
    12 pull-ups

    Time:14:31

  • Home WOD 2 Workout

    400 meter Run
    25 HSPU
    25 Front Squat (#45 dumbbell)
    25 Kettle Bell Swings (#70 KB)
    25 Push Ups
    25 Ab Mat Situps
    400 meter run

  • ROW / DUMBELL SNATCH Workout

    So here's the deal.

    My side yard Crossfit box is out of comission right now because there are 100 concrete blocks covering my lifting area (waiting for me to start building a wall in about 20 minutes). As a result, I had to do today's WOD in a Globo.

    Cant do the 400m + Squats because there's no place to squat within a 2 min walk from the treadmills, and the parking lot is a deathwish for walking/running on a sat morning.

    Can't do the DB snatch and run because there is no 200ft open space other than the Group X room, which of course, has a zumba class. So . . .

    4 Rounds:

    500m Row
    70# DB Snatch 10 reps (alternate arms)

    8:34

  • 05-01-12 Workout

    12 min. AMRAP

    100m Run
    20m Bear crawl
    20m Crab crawl
    40m Standing long jump

  • 5-3-2012 Workout

    10 Minute AMRAP

    7 Around the worlds #95 (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
    7 Burpees

    One complete round is a score of 42

  • 4-25-2012 Workout

    6 Rounds

    3 Min. work / 30 sec. rest

    Team WOD - All members of the team do as many reps as possible until they get tapped for rotation. The runner begins the rotation then they complete the run.

    100M Run
    SDHP
    Pushup
    Wall Ball
    Keep total score for each round.

  • Buzz Workout

    6 Rounds (One for each daughter and one for each grandchild)

    25 Air Squats
    13 Burpees
    12 Overhead Lunge steps 2x10x8' board
    12 Push ups
    12 Back Extensions (Superman)

    Note: This totals 74 reps, one for each year of Buzz's life!

  • 05-01-12 Workout

    12 min. AMRAP

    100m Run
    20m Bear crawl
    20m Crab crawl
    40m Standing long jump

  • Fight Gone Bad Workout

    3 - 5 Minute Rounds
    During the 5 minute rounds switch stations on the minute, timer keeps running
    1 Minute rest between rounds

    Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) (#10)
    Sumo Deadlift High Pull: 75/55 pounds (Reps) (#22)
    Box Jump: 20" box (Reps)
    Push-press: 75/55 pounds (Reps) (#22)
    Row: calories (Calories)

    On call of "rotate," the athlete(s) must move to next station immediately for good score.

    One point is given for each rep, except on the rower where each calorie is one point.