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

  • 20.11.2025 Clean + FS + Jerk, Strength Workout

    Clean + Front squat + Jerk

    7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 1:30-2:00

  • Ocean City WOD #1: Triplet of 10,8,6,4,2 of MUs, Toes to Rings, Pistols Workout

    I did a triplet of decending ladder of 10,8,6,4,2 to keep it fast and fun of:
    MUs
    Toes to Rings
    Pistols
    I did not hardly warm up (again stupid but wanted to get a workout in and go on with my vacation time with the kids)
    This was too fast so i did another fast WOD after this and then went to swim and play with the kids.

  • Wallball, KB Swings, Burpees Workout

    21-15-9 reps for time of:

    Wallball shots, 14 pound ball
    KB swings, 20 kg
    Burpees

  • Testing Ability: Body Weight Workout

    The first task of the program is finding out your current strength. Do this before next Monday.

    >Maximum push ups in 2 minutes

    >>Chest to the ground or 1 to 2 inches off of it. Make sure your body is flat!

    >2 minute break
    >Maximum body weight squats in 2 minutes
    >>Get your butt down! Your legs should be at angle very close to 90 degrees at the bottom of the movement, and almost locked out at the top of the movement. You may use a object to squat onto so that you butt will touch it at the bottom of the movement (ie. a chair)

    >2 minute break
    >Maximum dead hang chin ups in 2 minutes
    >>Hands turned toward yourself, shoulder length apart (or narrower). Chin above bar at the top and arms locked out at the bottom of the rep.

    >2 minute break
    >Maximum sit ups in 2 minutes
    >>Sit ALL the way up, chest to knees. I know its tempting, but don't swing your arms for momentum!

    Don't forget to post the results!

  • rest Workout

    too sore to wod

  • pull ups Workout

    weighted max pull ups*
    mod to no weight assisted
    5 reps
    3 reps
    1 rep
    5 min rest in between- rode bike

  • Decimate Workout

    Pre-WOD:
    -Work up to a heavy single rep of Shoulder to Overhead
    PRed at 125#

    WOD - 20 minutes
    - 1st minute: 10 Push Press (#95/65)
    - 2nd minute: 15 KB Swings (#53/35)
    (rest for remainder of time in each set)

    100 Push Press (65#)
    150 KB Swings (35#)

    That was rough using a dumbbell. Not enough KBs to go around.

  • Situps, Back Extensions, Front Squats Workout

    As many rounds as possible in 12 minutes of:
    5 Butterfly situps
    7 Back extensions
    9 Front squats, 45 lbs

  • Crossfit Santa Clara Workout

    Max deadlift (used 65# bar due to low back pain on the R side)
    51, 31, 27, 31 (approximate number of reps completed)
    Run 400 meters
    AMRAP 20 minutes

  • Walk with Rocky and Penny Workout

    Neighborhood walk