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

  • 07/06/11 - Run and Wall-Balls Workout

    3 RTF

    800m Run
    50 Wall-Balls

  • Roy Workout

    5 RFT

    15 Deadlifts 225 lb
    20 box jumps 24”
    25 pull-ups (used 75 lb band + added 35 lb in 3rd round)

  • Snatch Balance 1-1-1-1-1-1-1 Workout

    65, 95, 115, 115, 125, 135 F, 135 F

  • Cindy Workout

    "Cindy"

    AMRAP in 20 min

    5 Pull-ups
    10 Push-ups
    15 Squats

  • Rowy Burps Workout

    Pre WOD:
    - 3 sets of 185lb bench press. Trying to get 30, what you didn't get you finished in ring pushups. I went 17, 12, 7.

    WOD:
    - 1000 Meter Row (finished at 3:38)
    - 30 Burpees

    Post WOD:
    - Tabata Sit Up

  • Power Clean and Ring Rows Workout

    Power Clean @ 135lbs
    Ring Rows
    15-12-9-6-3

    WOD called for ring dips but my shoulder still isn't up to it. WOD also called for 95lbs power clean but I bumped it to 135.

  • Snatch Work Workout

    EMOTM for 15min
    1 Snatch (85# max)
    2 OH squats (12 # bar)

    Post WOD:
    Muscle-up practice, ring dip and pull-up work.
    6 100m sprints - did not do

  • Untitled Workout

    Strength

     Find 1 RM <a href='/journal/movements/18'>Push Press</a> in 7 min
        Aaron 185 (NOT A PR)          Amy 85 (PR)
        Ryan 175 (NOT A PR)            Liz 45 (PR)
        Josh 95 (PR)

    Met Con

     5 Rds For Time
 5 <a href='/journal/movements/74'>HSPU</a>
 30 Lunge (15 ea)
 30 Double Unders/60 Jumping <a href='/journal/movements/1635'>Jack</a>s
 20 Ab Mat <a href='/journal/movements/538'>Sit ups</a>

      Ryan 7:27     Aaron 7:28     Josh 11:14     Amy 13:24     Liz 13:25

    Skill-- Muscle up Progression

     20 Min AMRAP &quot;What Color is Your Puke,&quot; via CrossFit Ignite
 5 <a href='/journal/movements/54'>Hang Power Clean</a> (135#)
 7 <a href='/journal/movements/1689'>Burpees</a>
 9 Ring <a href='/journal/movements/310'>Dips</a>

    I performed WOD #2 with about 60 min rest prior to completing WOD #1. I'm starting to feel a lot more confident in my double unders and also with my HSPU. However, my muscle ups can use all the help they can get. Props to Crossfit Estero for their posted video on muscle up progression.

  • Untitled Workout

    Strength

     Find 1 RM <a href='/journal/movements/18'>Push Press</a> in 7 min
        Aaron 185 (NOT A PR)          Amy 85 (PR)
        Ryan 175 (NOT A PR)            Liz 45 (PR)
        Josh 95 (PR)

    Met Con

     5 Rds For Time
 5 <a href='/journal/movements/74'>HSPU</a>
 30 Lunge (15 ea)
 30 Double Unders/60 Jumping <a href='/journal/movements/1635'>Jack</a>s
 20 Ab Mat <a href='/journal/movements/538'>Sit ups</a>

      Ryan 7:27     Aaron 7:28     Josh 11:14     Amy 13:24     Liz 13:25

    Skill-- Muscle up Progression

     20 Min AMRAP &quot;What Color is Your Puke,&quot; via CrossFit Ignite
 5 <a href='/journal/movements/54'>Hang Power Clean</a> (135#)
 7 <a href='/journal/movements/1689'>Burpees</a>
 9 Ring <a href='/journal/movements/310'>Dips</a>

    I performed WOD #2 with about 60 min rest prior to completing WOD #1. I'm starting to feel a lot more confident in my double unders and also with my HSPU. However, my muscle ups can use all the help they can get. Props to Crossfit Estero for their posted video on muscle up progression.

  • Power Cleans, Ring Dips Workout

    3-3-3-3-3 press - PR'd at 120 lbs

    then…

    15-12-9-6-3
    Power cleans (95/65)
    Ring dips