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

  • Air Force WOD Workout

    For Time: Start w/4 Burpees & then do 4 Burpees every minute
    Rx (95/65)
    -20 Thruster
    -20 Sumo DLHP
    -20 Push Jerk
    -20 OH Squat
    -20 Front Squat

    Damn those OHS!

  • The Three minutes of hell Workout

    3 min AMRAP KBS 1.5 -67 reps

    3 min Active Rest “jump rope”

    3 min AMRAP Box Jump 20″ -62 reps

    3 min Active Rest “jump rope”

    3 min AMRAP KB Push Press 1.5 -63 reps

    3 min Active Rest “jump rope”

    Reset Clock:

    800m Run for Time -4:38

    Anyone caught not jumping rope during active rest will be penalized 10 Burpee’s!!!

    Shitty run time, but I was happy about the number of reps I was able to do.
    Must work on running.

  • All alone Workout

    16 Minute AMRAP

    1 x Half Gasser
    9 x Air squats
    9 x Deadlifts @ 60kg

  • Moxie Workout

    -3X Max rep Clean & Jerk (135/95) - 70# - 7, 6, 6
    -3X 10-12 GHD Sit Up - 12, 12, 12
    -3X Max rep Ring Dip - subbed ring rows - 12, 10, 6
    -4X 100 meter sprints @ 70% - ick

    Record total reps (excluding sprints) - 83

  • 9-1-2011 Two for Thursdays Workout

    Banded Bench Press
    45 LBs
    Red Bands - Doubled
    12 rounds; 2 reps per round

    Extras
    3x 2 minute Flutter Kicks
    20 L Pull Ups
    50 Ring Dips
    50 Ring Push Ups
    60 Reverse Hypers

    Then ...
    10 Minute AMRAP
    10 Push Press (95 LBs)
    30 Leg Levers
    (3 rounds plus 15 Leg Levers)

    Rest 2 Minutes

    Run 2 miles (17:08)

  • Annie Workout

    Double Unders and Sit-Ups
    50-40-30-20-10 reps

    For Time

    Really frustrated with "Annie". My times keep getting worse... what's up with that?! I did the entire thing unbroken with the exception of one missed DU. The situps got me this time. SO frustrating. Maybe next time...

  • CrossFit Endurance - 1Sep11 - Coach Amelia Workout

    100m Run
    15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
    200m Run
    15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
    400m Run
    15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
    200m Run
    15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
    400m Run
    15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
    200m Run
    15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow
    100m Run
    15 OHS @ 95#, 5 HSPU, 10 Knees to Elbow

    Grand Total: 1600m Run, 105 OHS @ 95#, 35 HSPU, 70 K2E

    This was one heck of a workout! I'm just glad I got through it, RX baby!

    P.S. 95# gets heavy....

  • Back Squat Bonanza and squating Annie Workout

    Back Squat:

    A. 15-15-15-15
    or
    B. 10-5-3-2-1 (135, 185, 225, 275, 285)

    Optional: Squatting Annie
    -50-40-30-20-10
    -Double Under
    -Air Squat

  • Nicole Workout

    Nicole

    20 min AMRAP

    400m Run

    Max Pull-ups

    I tried to meter out my pull-ups by doing 15 per round, with a goal of cracking 100 reps. I didn't pull it off, and I ended at 87. Feeling a bit frustrated.

  • Partner WOD - Holleyman Workout

    40rnds for time, I go You go!

    1 power clean 100kg
    3 hspu
    5 wallball 20/14lbs