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

  • Power clean 1-1-1-1-1-1-1 reps Workout

    Power clean 1-1-1-1-1-1-1 reps
    95, 115, 135, 155, 175, 205, 215F

    Day 16 of 100 Burpee Day Challenge

    Day 6 of 100 Overhead Squat Day Challenge (45lb Bar)

  • Jackie Workout

    Row 1000m (subbed with 100 SDLHP @ 45#) don't have row machines yet)
    50 thrusters @ 45#
    30 pull-ups

  • Back Attack 2 Workout

    Wide grip pull-up (strict form):
    - 3 rounds:
    BW (81kg) x 8 = 648
    BW + 5kg x 4 = 344
    BW + 10kg x 1 = 91
    TOTAL = 1,083

    Single Arm Bent over row:
    - 3 rounds:
    20kg x 5 = 200
    22kg x 5 = 220
    24kg x 5 = 240
    TOTAL = 660

    Dumbell Reverse Fly (bent over, head on back of seat):
    - 3 rounds:
    3kg x 5 = 30
    4kg x 5 = 40
    4kg x 5 = 40
    TOTAL = 110

    Inverted Row (feet on 24" box, STRICT FORM):
    - 3 rounds:
    BW (81kg) x 14 = 1,134
    BW x 13 = 1,053
    BW x 12 = 972
    TOTAL = 3,159

    GRAND TOTAL = 5012

  • 5-25-2012 Workout

    3 Rounds
    10 Push Press #75
    40 Deadlift #75

  • Fighting a Polar Bear Workout

    For Time:

    150 Wall Ball (12lbs)
    150 Kettle Bell (40lbs)

    Great title, Noah! Fighting a polar bear might have been easier. Noah says Jeremy is a baby. Jeremy says ditto.

    This was a great workout!

  • The Chief Workout

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups - Mod to knees
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

    Post rounds completed for each of the 5 cycles.

    17 1/3 rounds +2

  • The Chief Workout

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

    Post rounds completed for each of the 5 cycles.

    Used 95lb, mod push ups - knees 13 rounds

  • CrossFit Endurance - 1Jun11 - Coach Amelia Workout

    Warm-up:
    200m run
    roughly 20m walking lunges, followed by 30m sprint.
    10 burpees
    50m sprint

    Workout:
    5 rounds for time
    400m run
    30 1-legged box jumps @ 20" (15 each leg)

    30 medicine ball cleans @ 14lbs

    This work out kicked my butt!!!!! I could only finish 3 rounds
    before throwing in the towel. Modified the 1 legged box jumps to
    1 legged step ups on 20(1 round)/16(2 rounds) inch boxes.

  • 3/ 18 home wod Workout

    -3 rounds of:
    -12 bicep curls
    -30 sit ups
    -10 pull ups
    -15 air squats
    -10 strict press
    -10 v ups or crossing mtn climbers

    • run 1 mile after all 3 rounds

    -20 push ups
    -5 pull ups
    -30 sit ups
    -12 bicep curls

    • not for time go through it quickly but focus on perfect form!

  • Squirrel Creek Workout

    1.75 mi. trail run at Spitler Woods.