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

  • 2012OpenWOD2 Workout

    Warm-up

    2min Row
    2x
    8 Step-ups
    10 Push-ups
    10 Air Squats

    Mobility Work
    Hamstring, Hip, Shoulders

    Bergener Warmup with Snatch Emphasis

    Snatch Complex Work

    WOD

    Open WOD 12.2

    Any snatch variation counts for score.

    30 reps 75#
    30 reps 135#
    30 reps 165#
    As many reps 210#

    Score 30

    Man alive this is the 1st time I have ever done snatch... the movement was starting to click on 75 and I feel like I could have done that a while. I told my coach I really wanted to be true on form and that was more important then a score. I spent a good 6-7 minutes working to get 135 up and just couldn't get myself under the bar... mental and technical... coach said that the weight wasn't to heavy its truly needing to pull myself under the bar and locking out.

    I stayed after and tried a few more times then dropped weight to 115 to at least set a weight and PR... great movement... just going to take time.

  • 100 Burpee Box Jumps Workout

    100 Burpee box jumps for time

  • 03022012 Workout

    4 rounds
    500m row (C = Get Calories), then 50 - C = N reps
    N lateral hops (on parallette)
    N push ups
    N sit-ups
    N 24" box jumps

    Still slow on my sit-ups. Whenever there is a sit up on the WOD, it makes the WOD longerrr!

  • Crossfit games open WOD 12.2 Workout

    AMRAP in 10 minutes of:

    30 snatches @ 75 lbs/45 lbs
    30 snatches @ 135 lbs/ 75 lbs
    30 snatches @ 165 lbs/100 lbs
    max rep snatches @ 210 lbs/120 lbs

    30 @ 75 + 12 @ 115.... can't snatch my bodyweight just yet, soon though

  • F.O.D. Just to get by! Workout

    RingFit Warm up!!

    Then. . .

    Novice & Intermidiate:

    Fighting Cindy:

    20 minute A.M,R.A.P

    5 Combo's
    10 Push Ups
    15 Deck Squads

    Advance:

    10 minute A.M.R,A.P

    Clean & Jerk 135/95

    Plus. . .

    Championship Bout

    3 Rounds of:

    5 minute A.M.R.A.P

    Combo # 1
    Combo # 2

    Check out: http://www.barbellsforboobs.com/
    For a great cause!!!!

  • 3-2-12 Snatch Practice Workout

    Practice power snatch technique:

    Reps with 75lbs, 135lbs and 160lbs....Going to try and do Open workout 2 to see if I can get at least 65 reps.

    Was able to do reps at all posted weights.

  • Mason Dixon Games Workout

    Competed in the Mason Dixon Games (Ky Indoor State Championships)

    Finished second in the 55M - Time: 7.79 (electric timing)
    Finished first in the 16lb shot - distance 12.33M (40.55 feet)

    Was a mediocre performance for me. Still not recovered from my groin/abductor issues.

  • Thursday Mix it Up Workout

    A - Strict Press - 5*5 - 54kg

    B - Strict pull up - 5*5 - retraction

    C - Air Squat and Sit up 10,20,30,40 For time 6:29

    D - 3x 90sec Plank

  • 2012 CrossFit Games Opens 12.2 Workout

    PR by 5 reps!!! I REALLY wanted 75, but can't complain with 74 :) SOOOO tempted to do it again.... Just to see if I could get close to 80!!!

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    30 Snatch (M 75 / F 45 lbs)
    30 Snatch (M 135 / F 75 lbs)
    30 Snatch (M 165 / F 100 lbs)
    Max Rep Snatch (M 210 / F 120 lbs)
    This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

  • 2012 CrossFit Games Open 12.2 Workout

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    30 Snatch (M 75 / F 45 lbs)
    30 Snatch (M 135 / F 75 lbs)
    30 Snatch (M 165 / F 100 lbs)
    Max Rep Snatch (M 210 / F 120 lbs)
    This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.