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

  • Row and Burp Workout

    Buy in: 5-5-3-3-1-1-1 Bench Press...55-65-75-85-95-105-110 (PR)
    3 sets of max reps weighted or strict pull ups...5 strict by 1's, 1 rnd 5 kipped, 1 rnd max hold

    WOD:
    For time
    1000m row
    30 burpees

    Cash Out: Tabata Sit Ups - 13

  • Lunge,Clean, Run Workout

    Warm Up: 2X
    10 Pull Up
    10 Push Up
    10 Squats
    10 Ring Dips
    10 Leg Swings
    Sampson 20 sec. Each Leg

    WOD: 4 Rounds For Time

    20 Lunges (10 each Leg)
    10 Power Clean (155/95)
    200 Meter Run

    The cleans were the easiest part for me... but the lunges slowed me way down. Definitely need to get better with my lunges.
    Post WOD:

    3X10 Weighted Sit Up (25)

  • CrossFit Endurance - Helen meets Annie - Coach Amelia Workout

    CrossFit Endurance - Helen meets Annie - Coach AmeliaPosted by jennyb

    400m run
    21 Kettlebell Swings @ 1pood
    50 ABMAT
    12 pull-ups
    50 Double Unders
    400m run
    21 KBS @ 1pood
    40 ABMAT
    12 pull-ups
    40 DUs
    400m run
    21 KBS @ 1pood
    30 ABMAT
    12 pull-ups
    30 DUs
    400m run
    21 KBS @ 1pood
    20 ABMAT
    12 pull-ups
    20 DUs
    400m run
    21 KBS @ 1pood
    10 ABMAT
    12 pull-ups
    10 DUs

    Super hard!

  • Fran Workout

    21-15-9

    Thrusters
    Pull ups

    Should have been able to do my thrusters unbroken. Did almost all of the pull ups unbroken. My hands freakin' hurt!

  • 07-06-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    2 Rounds of Gym Length:
    Inch Worm
    Bear Crawl
    Ulti­mate Stretch
    Crab Crawl

    Skill: Hand­stand Holds
    120sec., 90sec., 60sec., 30sec.
    2min rest Between Rounds

    Work: Dead­lift
    5,5,5,5,5,5,5

  • CrossFit Endurance - Helen meets Annie - Coach Amelia Workout

    CrossFit Endurance - Helen meets Annie - Coach Amelia

    400m run
    21 Kettlebell Swings @ 18kg
    50 ABMAT
    12 pull-ups
    50 Double Unders
    400m run
    21 KBS @ 18kg
    40 ABMAT
    12 pull-ups
    40 DUs
    400m run
    21 KBS @ 18kg
    30 ABMAT
    12 pull-ups
    30 DUs
    400m run
    21 KBS @ 18kg
    20 ABMAT
    12 pull-ups
    20 DUs
    400m run
    21 KBS @ 18kg
    10 ABMAT
    12 pull-ups
    10 DUs

    60 total pull-ups in this workout. Tore the sh*t out of my hand on rep 60. Not happy about that! Otherwise, loved the workout.

  • torn hand WOD Workout

    3 rounds:

    800m run
    50 double unders
    30 hip extensions
    10 tricep dips

    ***double unders were awful today! probably because they felt great yesterday. didn't use a band in the dips... getting closer to full RX range of motion.

  • In-Tire Suecides Workout

    30 yds suecides with tire-flips & pull-ups in between.

    (Tire aprox, 4 yds diam, 460lbs)

    Flip + sprint + 5 pullups for rounds til 30 yds complete, (tire goes one direction 30 yds):

    1 round:

    460lbs (208kg) tireflip
    60 yds run (30+30 suecide)
    5 pullups

  • Pullups/HSPU/OHS - 110706 Workout

    Five rounds for time of:
    15 Pull-ups
    5 handstand push-ups
    95 pound overhead squat, 10 reps

  • 7-6-2011 Workout

    3 Rounds for time:
    800M Run
    50M #45 OH Lunge
    30 Ring Dips