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

  • Hips don't lie Workout

    Strength: Find Thruster 1RM

    WOD:
    21-15-9
    -Thrusters (95/65)
    -40 yard "prison-style" lunge after each set of thrusters

    Thruster 1RM: 155
    WOD: 9:24 rx'd

  • Hips don't lie Workout

    Strength: Find Thruster 1RM

    WOD:
    21-15-9
    -Thrusters (95/65)
    -40 yard "prison-style" lunge after each set of thrusters

    Thruster 1RM: 85
    WOD: 9:52 @ 45#

    Welcome back to Crossfit after a week of being lazy and eating poorly. Yikes!

  • CrossFit games open WOD 12.3 Workout

    Complete as many rounds and reps as possible in 18 minutes of:

    15 Box jumps (M 24" box / F 20" box)
    12 Push press (M 115 lb / F 75 lb)
    9 Toes-to-bar

    6 rds + 15 BJ / 4 PP

  • -WOD- Workout

    3min EMOM
    8 x KB Cleans
    8 x KB Presses
    8 x Burpees

  • 15.9.2019 CF Workout

    Lepoja

  • KB FGB Workout

    Wall Ball - 20lb slam ball
    SDHP - 2 x 1pood KB's
    Box Jumps - 18" box
    Push Press - 2 x 1 pood KB's
    AirDyne Cycle - used RPM's instead of calories for score

    Rd.1 = 80 reps + 33 RPM's
    Rd.2 = 63 reps + 30 RPM's
    Rd.3 = 53 reps + 31 RPM's

    First attempt at FGB.

  • To the 16th Power Workout

    16 Min. AMRAP
    16 Single Arm KB Swings (8L / 8R) 1p / 1.5p
    16 Single Arm KB Power Cleans (8L / 8R) 1p / 1.5p
    16 Box Jumps - 18"/24"

  • Lunging Fran Workout

    Pre WOD:
    1 Rep Max Thruster (165lbs)

    WOD:
    For Time

    21-15-9
    Thrusters (Rx 95/65)
    40 yards of Prisoner Walking Lunges after each set.

  • Lunging Fran Workout

    Pre WOD
    1 rep max thruster - 185#

    WOD
    21-15-9
    95# Thruster
    40 yards of Prisoner Walking Lunges after each set

    4:43

  • Roy Workout

    Five rounds for time of:
    225 pound Deadlift, 15 reps
    20 Box jumps, 24 inch box
    25 Pull-ups (ring rows - with each round I had to move my feet under the rings)

    Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

    So as we go into this Holiday Weekend let us not forget what we are celebrating. Many men and women have given their lives so that you and I are safe and we get to live our lives free here at home. Please come in today and give this one all that you have to show respect to these HERO’s and their family’s.