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

  • clean/front squat/jerk/pullups Workout

    Partner WOD at CrossfitGVA

    For time, alternate partners, each partner does all repetitions:

    5 rounds, 30 kg. of

    5 Power clean
    10 front squat
    5 Jerk
    10 Pullups

    15:54

    My partner is new to crossfit, so was a bit slow.

  • Snatch Work/Cindy Workout

    Snatch Work
    Did several reps @ 115#. Then a few at 145#. The 3 @ 165#

    Mini Cindy
    10min AMRAP
    5 pull up
    10 push up
    15 squat

  • More Rings Workout

    AMRAP in 20 minutes of:
    -5x Burpee-pull ups
    -7x Ring push-ups -
    9x Front squat (95#/75#)

    7 2/3 rounds with 95#

  • Outlaw 121123 Workout

    For Monday morning:

    WOD 121123:
    Strength

    1) Every 15 seconds for 5 minutes (21 total reps):

    1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

    Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

    (335 + blue bands)

    2) Bench Press: (285 base)
    1X8 @ 70%, 205
    1X5 @ 75%, 215
    1X5 @ 80%, 235
    1X3 @ 90%, 260
    1X3 @ 95%, 270
    1X3 @ 100%, 285
    – based off heaviest set from 121116, rest 60-90 seconds.

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    Conditioning

    3 rounds for total reps of:

    1 min ME Burpee Over-the-Box Jumps 24" (touch on top required)
    1 min ME C2B Pullups
    1 min ME DB Ground to Overhead 50/35# (kb)
    *Rest 1 minute.

    Midline

    5 min alternating BB TGU 95/65#

    Notes: This should not be performed for max reps. Keep technique clean and move smoothly through each rep.

  • Tabata Workout

    Tabata
    AMRAP 8×20″/10″ of
    Wall Balls
    KB Swings
    Push Presses
    SDHP

  • biking 1 hour Workout

    center-work-home

  • pull-ups + Farmer W/WB/BJ Workout

    Strength/Techniek
    Pull Ups

    AMRAP 23′
    200m Farmer Walk
    11 Wall Balls
    19 Box Jumps Over

    3 rounds + 20+ 3

  • PSKC Comp Class - 11.26.12 Workout

    Class is at 4:30 on Monday

    Skill:
    Every minute on the minute for 12 minutes
    (do A for minute one, B for minute two, A for minute three, etc.)

    A) 2 x clean and jerk @ 75% of max (drop and reset between reps to achieve start position)

    B) Max effort unbroken HSPU (scale progressions to 40 seconds of work)

    WOD:

    3 rounds for total reps of:

    1 min Max Effort (ME) Over-the-Box Jumps (24″/20") (touch on top required)
    1 min ME Pullups
    1 min ME Front Squat (135/95)
    *Rest 1 minute.

  • Mile run Dino 1 Workout

    15 push ups
    20 sit ups.
    30 mountain climber
    400 m run

    For time

  • Pori 231112 Workout

    Find 1 RM of front squat ;
    50kgx2
    80kgx2
    90kgx1
    95kgx1
    100kgx1

    10min AMRAP ;

    5 front squats @ 60 kg
    8 ring rows
    12 hand release push ups

    5 runder , 5 FS og 2 ring rows.