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

  • 2-23-12 Strength & Sprint Workout

    WOD: Wendler Strength Program

    Back Squat: 5x315lbs, 5x335lbs, 5x355lbs
    Front Squat: 5x225lbs, 5x245lbs, 5x255lbs
    Thrusters: 5x175lbs, 5x185lbs, 5x195lbs

    Sprints:

    55M (rolling start): 7.38, 7.26, 7.23, 7.19, 7.00, 6.97
    100M (rolling start): 13.81, ran a few others for no time.

    Prepping for indoor meets coming up!

  • 5/3/1 Deadlift Workout

    Week 2

    3 x 150
    3 x 170
    3+(7) x 190

  • "What Kind of Nuts Are In Almond Butter?" Workout

    Ring Dips
    Renegade Row
    Pistols
    5 X 5

    60w/30r x 5 rounds
    KB Snatches (switch 30 second mark)
    Burpees

  • 23.02.12 Workout

    For Reps
    5 Minute AMRAP of:
    5x DB Thrusters 35#
    5x Pull-Ups
    Rest 5:00 Minutes*
    4 Minute AMRAP of:
    50 Meter shuttle run (25m out and back)
    5x Burpees
    Rest 4:00 Minutes*
    3 Minute AMRAP of:
    Row for Meters
    Rest 3:00 Minutes*
    2 Minute AMRAP of:
    Max Box Jumps @ 24/20
    Rest 2:00 Minutes*
    1 Minute AMRAP of:
    Max Sit-Ups

    Got: 5 rounds +5 thrusters
    6 rounds +1 run +2 burpees
    825 meters
    41 jumps @ stairs
    35 sit-ups w/ bar

  • Crossfit games open WOD #1 Workout

    7 minute AMRAP:

    -Burpees

  • 2012OpenWOD1 Workout

    Warm Up

    400m Row
    2x
    6 Back Extention
    6 GHD Sit-ups
    10 Air squats

    Mobility
    Quad and Hipnwork

    Open WOD 1

    As Many Reps As Possible

    Burpees

    Jumping to touch a ring no less then 6" above your highest reach...

    ***well this was hard for me... I may give it another go tomorrow night.. I hit 67 and had 3 or 4 no reps which sucked... My engine is still a weak point but at least I did it... I wanted at least 70 and got close... We will see about tomorrow.

  • CrossFit Open WOD 12.1 Workout

    7:00 AMRAP:
    burpees
    *chest must touch the group
    *touch target 6" above reach (two hands)

  • 2012OpenWOD1 Workout

    THURSDAY 120223

    CrossFit Games Open 12.1

    Complete as many reps as possible in 7 minutes of:
    Burpees w/ target 6" above max reach.

    As Rx'd

    81 burpees.

    Passed out on the floor of the globo gym group fitness class room for about 20 seconds. Awesome start to the weekend. I guess I'll try to go higher next week .. .maybe.

  • 120326 - Conditioning Workout

    400m Run +
    1 round of the following complex:
    5 x Deadlift @ 135#
    5 x Hang Power Clean @ 135#
    5 x Push Jerk @ 135#
    400m Run +
    1 round of complex at 3 reps per movement +
    400m Run +
    1 round of complex at 2 reps per movement +
    100 DUs

    Wasted some time after the first set of deadlifts when I failed an HPC, thought I might need to drop weight, then decided to go for it. Glad I did.

  • Saturday Partner WOD/Partnered with Todd Workout

    Saturday (3/24)

    Saturday, March 24, 2012 at 09:47PM

    To determine partners:
    1000m Run
    25 Air Squats

    With a Partner:
    4-Minutes: 1RM Back Squat
    2-Minutes: Double Unders
    2-Minutes: Rest
    2-Minutes: Burpees
    2-Minutes: Rest
    2-Minutes: Row
    2-Minutes: Rest
    2-Minutes: Box Jumps
    2-Minutes: Rest
    2-Minutes: Sled Push (140/160/180)
    2-Minutes: Rest
    2-Minutes: Tire Flip
    2-Minutes: Rest
    1000m Run