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

  • Chief Workout

    Front Squat 2RM @95, 125, 145# PR

    5min Rest then:

    “Chief”

    3 min AMRAP

    3 Power Cleans, 135 pounds/95 pounds

    6 Push ups

    9 Air Squats

    Rest 1:00. Repeat for a total of 5 cycles.

    21 + 1/3 & 2 Push-ups; PR! Big thanks to Dawn & TMFK for cheering 7pm on and Tim for making sure I did what I needed to do!

  • Palauttavaa airdyneä Workout

    20min airdyne ja venyttelyt päälle.

  • Chief Workout

    Front Squat 2RM

    5min Rest then:

    “Chief”

    3 min AMRAP

    3 Power Cleans, 135 pounds/95 pounds

    6 Push ups

    9 Air Squats

    Rest 1:00. Repeat for a total of 5 cycles.

    This one was tough. I felt pretty good though. I did 4, 4, 3, 3, 4 for a total of 18. I was hoping for 20 but dogged out a bit in the middle rounds. My cleans felt a little off. I was getting them up into the rack as well/cleanly has I have been lately. I think I need to really focus on whippng my elbows through and under the bar as quickly as possible.

    This is the exact same number I got when we did it back in June...but i was sick that day...doh!

  • Air Force WOD Workout

    For Time: Start w/4 Burpees & then do 4 Burpees every minute
    Rx (95/65)

    -20 Thruster
    -20 Sumo DLHP
    -20 Push Jerk
    -20 OH Squat
    -20 Front Squat

    I have no idea why I was so slow. I've backed off on weigh over my head to rehab a shoulder injusry, which seems to have gotten better, but I lost a lot of strength while doing that :(

  • Air Force WOD Workout

    For Time: Start w/4 Burpees & then do 4 Burpees every minute
    Rx (95/65)

    -20 Thruster
    -20 Sumo DLHP
    -20 Push Jerk
    -20 OH Squat
    -20 Front Squat

  • The Three minutes of hell Workout

    3 min AMRAP KBS 1.5/1pood

    3 min Active Rest “jump rope”

    3 min AMRAP Box Jump 20″

    3 min Active Rest “jump rope”

    3 min AMRAP KB Push Press 1.5/1pood

    3 min Active Rest “jump rope”

    Reset Clock:

    800m Run for Time

    Anyone caught not jumping rope during active rest will be penalized 10 Burpee’s!!!

    180 Reps

    4:18 secs for 800m run. A little disappointed in run time, but oh well.

  • Angie Workout

    For Time:

    • 100 Pull Up
    • 100 Push Up (Hand Release)
    • 100 Sit Up (away from wall)
    • 100 Air Squat

    This is the retest from 4 weeks ago.

    5 minute improvement. Still not happy with my time.

  • The Three minutes of hell Workout

    3 min AMRAP KBS 1.5/1pood

    3 min Active Rest “jump rope”

    3 min AMRAP Box Jump 20″

    3 min Active Rest “jump rope”

    3 min AMRAP KB Push Press 1.5/1pood

    3 min Active Rest “jump rope”

    Reset Clock:

    800m Run for Time

    Anyone caught not jumping rope during active rest will be penalized 10 Burpee’s!!!

    160 Reps

    3:50 for 800m run

  • The Three minutes of hell Workout

    3 min AMRAP KBS 1.5/1pood

    3 min Active Rest “jump rope”

    3 min AMRAP Box Jump 20″

    3 min Active Rest “jump rope”

    3 min AMRAP KB Push Press 1.5/1pood

    3 min Active Rest “jump rope”

    Reset Clock:

    800m Run for Time (sub 1000m row)

    Anyone caught not jumping rope during active rest will be penalized 10 Burpee’s!!!

    4:02 for 1000m row

  • Crossfit.com WOD for 08/31/2011 Workout

    Eight rounds for max reps of:
    75 pound Push press, 20 seconds
    Rest 10 seconds
    Jumping alternating lunge, 20 seconds
    Rest 10 seconds

    110/100