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

  • 402 - Wallball Madness Workout

    Warmup
    3x
    8 KB Swings
    8 Goblet Squats
    8 Pushups

    Strength
    5-4-3-2-1 Strict Push Press
    Not too thrilled about this showing. My 1RM Press is 175. 155 felt super heavy! could be the squat clean thrusters from last night. But still tough!
    95/135/155x2/155x1/155x1

    WOD
    3 RFT
    20 Wall Ball 20lbs
    15 Med Ball Cleans
    10 Med ball Pushups - 10 per arm.
    8:39 - quads were on fire!

  • 02-17-2012 WOD Workout

    For time;

    500m row

    Then,

    30-20-10

    Hang Power Cleans 95

    Pull ups

    KBS 1.5

    Burpees

    This sucked. Late night = terrible time. Gotta work on Kipping pullups, that would have saved a lot of time.

  • Hip Mobility Workout

    4 Rounds
    7 Squat Clean 135/95 or AHAP (105#)
    ME Strict Pull-up -since i only did 2 strict pullups - went w 24 ring rows
    Score reps and time.

  • Squeeze the Juice Workout

    Warmup/skill - double unders

    5 rounds
    15 American Swings (53/35)
    12 Toes2Bar
    9 Hang Cleans (135/95)
    6 Push Press (135/95)
    Stoplight Run

    Cool down - couch stretch 2 minutes each side

  • CrossFit Games Open WOD 12.2 Workout

    CrossFit Games Open WOD 12.2

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:

    75/45 Snatch, 30 reps

    135/75 Snatch, 30 reps

    165/100 Snatch, 30 reps

    210/120 Snatch, 30 reps

  • 120216 Workout

    21-15-9

    Power Clean 115#
    Thruster 115#

  • Cindy + C&J Workout

    1 round of cindy
    1 C&J (135/95)
    1 round of cindy
    2 C&J
    .....
    1 round of cindy
    10 C&J

    Cindy = 5 pull ups, 10 pushups, 15 air squats

    I got through 9 rounds + 6 push ups in the 25 minutes. Went ahead and finished after the clock ran out but did not time it.

  • OHS, Tire Over Bar, Knees to Elbows Workout

    25 OHS 65/95
    25 Tire Over Bar (pull up bar)
    25 Knees to Elbows

    I did NOT think I would get it done THAT fast!!!

    I'm going to do it again either this afternoon or tomorrow morning in case I miscounted. I don't think I did, but just in case and I don't want to cheat.

    First time I stayed on the bar for more than 3 K2E - I think I got something like 8 before coming off the bar! Need to figure out the rhythm though as I do it in 3 movements instead of 1...

  • Mainsite WOD 2/17/12 Workout

    7 rounds for time

    15' rope climb x1
    10 wall ball shots 20lb ball
    15 kettle bell swings 1.5 POOD
    20 Double unders

    Subbed 5 pull ups 5 knees to elbow for rope
    5 kg ball
    40lb dumbbell swings

    Did all DU again, very tired and lack of sleep night before due to bball
    DU much better, strung 17 together PR

  • 2/17 WOD Workout

    With partner-

    -row 2000m
    -plank

    • one person rows while the other is in plank untill 2000m row is done, 5 push ups when you switch.