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

  • Star Wars Day-May the fourth be with you! Workout

    Pre-WOD: 3 x 8 Back Squats (225, 225, 235)

    WOD: 12 minutes AMRAP

    3 Box Jumps (Rx 32")
    6 Hand Stand Push Ups

    9 Kettle Bell Swings (Rx 53 lbs, I did 70lbs bc all the 53 were taken)

    9 rounds (I think as I messed up the order in the beginning).

  • DT Imported Workout

    5 Rounds for Time
    12 Deadlifts 155/135/115x3
    9 Hang Cleans 135/115x4
    6 Push Jerks 135/115x4

    So apparently my shoulder is acting up again, I had to drop the weight not once but twice. But I'd rather do that than hurt myself.

    Also the past month off (mainly) from CrossFit to cycle has definitely slowed my CF progress. Can't wait to get back in the rhythm I was in.

  • Crossfit Games Open 11.4 Practice... Workout

    AMRAP 10 Min

    60 Bar Facing Burpees
    30 OH Squats w/ 120lbs
    10 Muscle Ups

    I took a stab at this today and wow I suck at OH squats. Also I suck at counting to 60. Because I lost my count I did what might have been about 10-15 extra. No idea. Either way...I finished the burpees with about 5 mins left on the clock and took all 5 of those to try and figure out my OH squat.

    After this little diddy, I did 5,4,3,2,1 of alternating OH Squats with 120lbs and Muscle Ups. That felt good actually. Gonna give this one a real go on Saturday or Sunday.

  • Ryan Workout

    5 Rounds for time
    7 Muscle Ups - (ring progressions)
    21 Burpees

  • 10 kierrosta Workout

    10 kierrosta:
    5 x käsipaino yleisliike, rive, työntö
    3 x mu
    15 per käsi farmarikanto

  • Cindy's Snatch (KB Snatch + pull ups, push ups, squats) Workout

    1 KB Snatch R & L, then 1 round of “Cindy” (5 pull ups, 10 push ups, 15 squats)

    2 KB Snatch R & L, then 1 round of “Cindy”

    3 KB Snatch R & L, “

    KB is 1.5/1p

    Continue until you get to 10 KB snatches each arm, and the clock stops after your 1 round of “Cindy”.

    MODs: Red KB (I don't even know what that thing weighs, but I couldn't get the green one up with my left hand). Ring Rows in lieu of pull ups.

  • 5-3-2012 Workout

    10 Minute AMRAP

    7 Around the worlds (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
    7 Burpees

    One complete round is a score of 42

    20 weight vest+ PUC

  • 100 Burpee pull-ups for time Workout

    Beat my previous record with a few minutes but I am not happy with my time. Should have been able to go faster. I want to do on average 10/minute and finish the whole thing in 10 minutes. Should be possible?

  • Back and Legs Workout

    Seated Hamstring Curl Machine:
    - 50 x 26kg

    Seated Quad Curl Machine:
    - 50 x 26kg

    Deadlifts with Feet on 20kg Plates:
    - 10 x 30kg
    - 10 x 40kg
    - 10 x 50kg
    - 10 x 60kg
    - 10 x 70kg
    - 10 x 80kg
    - 10 x 90kg
    - 5 x 100kg
    - 5 x 110kg

    Deadlifts to Shrugs:
    - 10 x 60kg x 3 rounds

    24inch Box Stepups:
    - 10 x 40kg (each leg)
    - 10 x 50kg
    - 10 x 60kg

    Weighted Lunges with back foot on 24inch box:
    - 10 x 40kg x 3rounds (each leg)

  • KB COMPLEX Workout

    5 ROUNDS FOR TIME
    *all done with a 16kg KB

    5 RIGHT ARM KB SNATCH
    5 LEFT ARM KB SNATCH
    20 KB SWINGS (FULL)
    15 GOBLET SQUATS

    The time it takes to do a round must hold plank position for same length of time
    **10 burpee penalty for setting weight down during individual round - must be completed immediately
    *    * If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

    RESULT: 14:16