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

  • RIP Nate Dogg (from Omega CrossFit) Workout

    Three Rounds of:
    20" Box Jump
    Push Ups
    Sumo Deadlift Hight Pull (65lbs)
    Knees to Elbows
    Row for Calories

    One minute at each station, with one minute rest after completing the five stations. A "Fight Gone Bad"-style WOD.

    Push Ups and K2Es killed me on this one.

    BW: 129lbs

    I feel really off (i.e. low energy, random headaches, and have gotten a little queazy during met-cons), since our trip to Cabo. I've been increasing my carbs and drinking more water, in an attempt to get back on track. Really frustrating. On a positive note, WOD #1 is being extended! Phew!

  • wod 14 Workout

    for time 15-12-9

    burpees over box jump
    thrusters
    pistols

    every round 20 double under (scaled jump)

  • Snatch, Back Squats Workout

    A) Three sets, not for time, of:
    Unbroken Bounding Box Jumps x 12 reps
    Unbroken Pistols x 6 reps each leg
    Unbroken Toes to Bar x 12 rep

    3 x 12/6/12

    B) Eight sets of:
    Snatch x 1.1
    (rest 10 seconds between singles)
    Rest as needed between sets.

    set 1, 6, 7, 8 95#
    set 2-5 100#

    C) Nine sets of:
    Back Squat
    1. 5 reps 75% 170#
    2. 3 reps 85% 190#
    3. 1 rep 95% 210#
    4. 5 reps 75% 170#
    5. 3 reps 85% 190#
    6. 1 rep 95% 210#
    7. 5 reps 75% 170#
    8. 3 reps 85% 190#
    9. 1 rep 95% 210#

    Rest as needed between sets. Go heavy here.

  • Cross Training Piacenza - 08/01/2013 (Beginner) Workout

    AMRAP 15'
    3 Burpees
    6 MedBall Situp @6/4
    12 Wall Ball Shot @6/4

  • Whole Body WOD 20130108 Workout

    3 times following for time
    15 x Deadlift 85 kg
    15 x Burpee
    15 x Incline Bench Press 40 kg
    15 x Bent Over Row 40 kg
    Run 800 m
    32:21

  • 1-15-15 Hang Cleans, DUBs Workout

    Hangs Cleans - EMOM
    205lbs - 1,2,3,4,5,3, = 18
    165lbs - 1,2,3,4,5,6,7,8 = 36
    135lbs - 1,2,3,4,5,6,7,8 = 36

    DUBs - 10x30reps

  • Back Squats Strength

    3 Rounds 5 Reps Heavy Back Squats (80-90%)

  • Friday 040213 Workout

    Five slow rounds of:
    Deadlift bodyweight, 15 reps
    Max reps pull-ups
    Max reps dips

    Post total reps to the result. Post load and reps for each round to comments.

  • Call to Arms WOD 2 Workout

    Seated dumbell curl:
    18kg x 3 =108; 20kg x 3 = 120; 18kg x 3 = 108-->TOTAL = 336
    Dips::
    BW x 10 = 810; BW+10kg x 10 = 910; BW+20kg x 10 = 1010-->TOTAL = 2,730
    Seated hammer curls:
    16kg x 5 = 160; 18kg x 5 = 180; 18kg x 5 = 180-->TOTAL = 520
    Close Grip Bench Press:
    40kg x 5 = 200
    50kg x 5 = 250
    50kg x 5 = 250
    TOTAL = 700
    Ezi-bar seated preacher curl:
    27.5kg x 3 = 82.5 (7.5kg bar)
    37.5kg x 3 = 112.5
    37.5kg x 3 = 112.5
    TOTAL = 307.5
    Push Up (hands in-close, elbows touching sides, feet on 20" box):
    BW x 10 = 810
    BW x 10 = 810
    BW x 7 = 567
    TOTAL = 2,187
    Standing Barbell Curl:
    25kg x 7 = 175
    30kg x 7 = 210
    30kg x 7 = 210
    TOTAL = 595
    Cable tricep push down (using towel):
    16.25kg x 7 = 113.75
    21.25kg x 7 = 148.75
    23.25kg x 7 = 162.75
    TOTAL = 425.25
    GRAND TOTAL = 7,375.5

  • Clean & jerk Strength

    Find max c&j