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

  • Masters* Workout

    For Time:

    10 HSPU
    20 Wall Ball Shot
    30 T2B
    40 Cleans (Rx 135/95)
    50 Burpee
    60 Sumo DLHP (Rx 75/45)

  • 40min amrap Workout

    Pk pyörä

  • 08.16.11 WOD HSPU & Box Jumps Workout

    400 m Run For Time

    then

    9,12,15,12,9

    Box Jump 24/20

    HSPU

    then

    400 m Run For Time

    “1 burpee for every second your time is off from the first time”

    MOD MOD MOD is it still RX if u did a MOD WOD? Instead of runing I rowed and instead of box jumps I did GHD on the 9 reps and TTB on the 12 and 15 reps. I won't be running or jumping for a few weeks to rest my calfs to see if that will help them. I hope.

  • Crossfit Disco Workout

    CrossFit Disco

    10, 9,8,7,6,5,4,3,2,1

    75% body weight power clean (scaled to 65)

    pull ups (assisted due to ripped hands from Saturday)

  • Legs WOD 6 Workout

    Back Squat:
    - 60kg x 8 = 480
    - 80kg x 8 = 640
    - 100kg x 8 = 800
    TOTAL = 1,920

    Good Mornings:
    - 30kg x 8 = 240
    - 40kg x 8 = 320
    - 60kg x 8 = 480
    TOTAL = 1,040

    Reverse Lunge to 24" Box Step-up to single leg Calf Raise...done with barbell on shoulder
    - BW(85kg) + 20kg x 8 = 840
    - BW(85kg) + 25kg x 8 = 880
    - BW(85kg) + 25kg x 8 = 880
    TOTAL = 2,600

    Bosu Ball Lunges - 2 Bosu balls, 1 leg on each - lunge down until knee touches floor then back up, holding weight overhead
    - BW(85kg) + 5kg x 10 = 900kg
    - BW(85kg) + 10kg x 10 = 950kg
    - BW(85kg) + 20kg x 10 = 1,050kg
    TOTAL = 2,900kg

    GRAND TOTAL = 8,508

  • 08.17.11 WOD Hump Day, Do Work! Workout

    Sumo Deadlift 2RM @210#

    5 min rest then:

    400m Run Backward

    200m Run Forward

    100 Double Unders

    50 Knees to Elbows

    30 Kettle Bell Swing 1.5/1pood Rx+ 2Pood

    20 Box Jump 20″

    200m Run

  • Sumo & EVERY Workout

    Sumo Deadlift 2RM 5 min rest then: 135 lbs

    400m Run Backward (harder than you think)
    200m Run Forward
    100 Double Unders (300 singles - I'm working on those dang doubles!!)
    50 Knees to Elbows (horizontal)
    30 Kettle Bell Swing 1.5/1pood Rx+ 2Pood, green bell
    20 Box Jump 20″ (baby box)
    200m Run

  • Waterlogged and Wasted Workout

    100 m swim
    20 pushups
    100 m swim
    19pushups
    100 m swim
    18 pushups
    Repeat this progression until 10 p/u (17, 16, 15....10)
    Then do the swim + 10 p/u for the last 5 sets

    Total swim yardage is 1500 m

  • 08.17.11 WOD Hump Day, Do Work! Workout

    Sumo Deadlift 2RM

    5 min rest then:

    400m Run Backward

    200m Run Forward

    100 Double Unders

    50 Knees to Elbows

    20 Box Jump 20″

    200m Run

    Sumo DL-145lb rounded back @ 2nd one.
    Would have Rx'ed if....I could start jumping on a 20in box. :( Yellow KBS
    30 Kettle Bell Swing 1.5/1pood Rx+ 2Pood

  • CrossFit Endurance Workout

    CONTINUOUS CLOCK!
    AMRAPS WERE BACK TO BACK TO BACK

    10min AMRAP
    Max dips assisted with green band.
    100m Sprint to and back.
    max handstand push ups
    400m run
    (From this count max dips, and max HSPU)

    10min AMRAP
    5 v-ups
    sprint back 100m to and back.
    10 medball sit ups
    200m run
    15 Toes to bar
    (From this count completion of each SET of exercises as 1 point)

    10 min AMRAP
    25 double unders or tuck jumps
    max pull-ups assisted with blue band
    20 stick jumps
    max push-ups
    (From this count max pull-ups and push-ups)

    Total count: 60