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

  • Endurance w/ Prowler Workout

    2 pp teams

    21 Squat Snatches 95/65
    Teammate does med ball cleans until your done with 21 snatches

    Together 50 Abmats with medball 20/14#

    Then 400 Prowler 90#

    4 rounds- switch with teammate who did snatches and MBC's each round.

    This was a NIGHTMARE. Cardio is still suffering from my 2 month hiatus. That was the longest WOD of my 3 yr CrossFit career.

  • Deadlifts Strength

    5 5 5 3 3 3 1 1 1

    Searching for one rep max

  • WOD 9/12 Workout

    Squat
    5-5-5 (70% 1RM)
    155-155-155

    3 Rounds
    25 Deadlifts (95/65) 95#
    25 Sit-ups
    Run 400

    Scaled to Pack
    20 Reps
    20 Reps
    Run 400

    7:37

  • 9-15-2011 Bench Press Resistance Training Workout

    Resistance Training:
    Bench Press with Narrow Grip
    Bands: Tangerine Bands, Doubled
    12 rounds; 2 reps per round
    60 LBs (30% of 1RM)

    Extras:
    50 Weighted Sit Ups (25 LBs)
    100 Leg Levers
    50 Reverse Hypers (120 LBs)
    4x 10 Bandbell Bench Press (72 LBs) with varied grip per set: med, wide, narrow, then super wide
    100 Tricep Press Purple Band
    5 minutes of non-stop sledge hammers (16 LBs hammer)

  • 09.15.11 WOD Workout

    2 DL @ 60% of 1RM and 5 Box Jump 24/20 on the minute for 11 minutes
    @145#

    5 minute rest followed be:

    6 Rounds of:

    7 C2B @mod to kipping pull-ups

    15 Wallball 20/14

    30 Double Unders

    I tried to get as high as I could on my kipping pull-ups which was the base of my neck so at least I tried. I took a lot of breaks during the AMRAP and didn't feel great but all in all my double unders were unbroken a couple times and I pushed myself hard on the pull-ups.
    AND of course today is the day we were filmed :-O barf!

  • CrossFit Endurance - 15Sep11 - Coach Amelia Workout

    10 min AMRAP
    20 Hand release push ups
    10 Handstand push ups
    5 Push Jerks @ 115#

    800m Run

    5 min AMRAP
    20 ABMAT sit-ups
    10 Toes to Bar

    800m Run

    10 min AMRAP
    20 Hand release push ups
    10 Handstand push ups
    5 Push Jerks @ 115#

    total rounds between AMRAPs - 6 rounds + 10 hand release push ups. (3 full rounds were done during the 5 min AMRAP)

    Total time 36:15

  • Frenzy Workout

    mobility: Foam Roll, Lax Ball, Stretch

    For Time:
    - 100 Hand Release Push Up
    - 5 KB Swings (30) @ top of every minute
    - 100 Sit Up
    - 10 Double Under @ top of every minute (jumped over white hurdle/bar thing)

  • Run Amuck Workout

    3X: 200 meter run & 10 HSPU
    2X: 200 meter run & 20 Ring Dip

    1X: 200 meter run & 30 Burpee

    Modifications:
    2 Ab Mat HSPU
    Ring dips w/ rubber band

  • 9-16-2011 Resistance Training Box Squats Workout

    Banded Box Squats
    12x 2 at 120 LBs
    Purple band

    Extras
    2 minute Flutter Kicks
    50 GH Back Ext
    100 Leg Levers
    2x 20 Dimmel Deadlifts (135 LBs)
    50 Reverse Hypers (120 LBs)

  • 9-16-2011 Burpees and Clean & Jerks Workout

    Every Minute on the Minute do 3 Burpees
    Then, Clean & Jerks at 135 LBs until you've accumulated 35

    Hard!