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

  • Swampfoot 4 mile Workout

    "Swampfoot 4 mile"
    4 mile obstacle race

    43:21
    25th place in heat
    17th place in age group

  • 09.06.11 WOD Workout

    Skill: Practice Handstands

    WOD:

    5 Rounds

    5 KB Snatches R Arm 1.5Pd

    5 KB Snatches L Arm 1.5Pd

    10 Burpee Box Jump 24/20

  • Muscle & Power, AV2 Strength

    Deadlift 5 RM, then 3x5 @ 90%

  • Superkids 7-9 v Taito Workout

    Harjoitellaan hyppynaruhyppyä!

    Kun saa 5 - 10 onnistunutta hyppyä putkeen, saa hyppiä permannolla 10 hyppyä

  • 31 Hero's Workout

    31 Min Partner AMRAP

    While 1 partner runs 400m with a 30/45# sandbag, the other partner does the following:

    8 Thrusters 155/95lbs

    6 rope climbs or 10 pullups/climb (60 pullups)

    11 Box Jumps 30/24 inches

    When the runner finishes run, they take over where their partner was in the AMRAP, that person then runs a 400m run and it cycles until 31 minutes is up.

    Jonathan & I were @ Ocean Island Beach & visited the Crossfit Ocean Isle to do thie WOD. I did the WOD w/Laura, a very nice local with similar skill sets. We did pull-ups, but did 30 pull-ups for that portion of the WOD & 55lb thrusters. JT did rope climbs & taped his ankle to avoid rope burn (guess ripping hair off is better than the burn?). I jumped onthe 20in different shaped box. :) Tough, long WOD!

  • 31Heroes Workout

    Team WOD
    31 Minute AMRAP
    Partner 1:
    400M Sandbag run #45/#25
    Partner2:
    8 Thrusters #155
    6 Rope Ascents 15 foot
    11 Box Jumps 30"/24"

    Score is total reps completed.

  • Squats, Pull-ups & Ring Dips Workout

    AMRAP 2: doubleunders - result: 2 *** Need to work on doubleunders - haven't yet as per the result :-)

    rest 2 mins

    100 squats
    *5 muscle-ups
    75 squats
    *5 muscle-ups
    50 squats
    *5 muscle-ups
    25 squats
    *5 muscle-ups

    *3 pull-ups & 3 ring dips = 1 muscle up (used black initially for the pull-up and interchange between black and black/red bands, used red band for ring dip)

  • Body Armor Workout

    4 Giant sets:
    6 Weighted Pull up
    12 Barbell Goog mornings
    15-21 GHD sit ups
    Max effort L-sit
    Rest 2min. btw efforts.

  • 09-06-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    Part 1. — 240 Navy Arm Cir­cles
    Part 2. 3 Rounds of:
    i.) 3 Dead Hang Pull Ups / Ring Pull Ups
    ii.) 3 Mus­cle Up Rows — Straight Arm start with turned out grip
    iii.) 3 Ring Dips

    Skill: Hand­stand Holds 30sec, 40, 50 , 60

    Work: 25/10, 20/20, 15/30, 10/40, 5/50
    Towel Pull Ups
    Dou­ble Unders if Single
    x5 ( I did singles)

  • Tres Joachim’s Workout

    3000cal for time:

    1000cal Row
    1000cal SkiErg
    1000cal Assault Bike

    Include rest in your total time!