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

  • Frankenstein Workout

    Press to Heavy - 155 x 5, 155x2, Push Press to heavy - 185, couldn't PP 205
    Front Squat - to heavy - missed 275 or 295
    SLDL - work to heavy - 3x3 @ 275
    5x5 Supinated Pull-Ups + Dips

  • 040714 Workout

    Strength- Max Effort Squat
    1) Back Squat- 1.1.1
    Warm up: 75, 95, 115, 125
    Work: 145, 155, 165

    2a) Bulgarian Split Squat- 3×6 (e/s) @ 26 each hand
    2b) Plank Hold- 3x90sec

    Met-Con
    ”Cody”
    7 Pull-Ups (blue)
    21 Double Unders - 6 double unders in a row!
    -10min AMRAP-

    6 Rounds + 5 Reps

  • "Summey" Workout

    Pre:
    5X3 Front Squat...off the ground- worked up to 125#

    WOD: Happy Birthday Tim Summey

    3 rounds for time:
    --4 Deficit HSPU (strict press mod)
    -14 Hang Squat Cleans (#115/75)
    -82 Double Unders

    Post:
    2 X 1 minute weighted planks

  • 4/8/2014 - KB Snatch, n.p.u. Burpee BJ, 400m, KBS, DU, Row Workout

    10 min AMRAP @ 80-90%
    - 12 KB snatches (53/35)
    - 10 no push up burpee box jumps (20/16”)
    - 400 m run
    SCORE: 3 + 2 BJ

    rest 5 min

    10 min AMRAP@ 80-90%
    - 12 KB swings (53/35)
    - 20 double unders
    - 400 m run
    SCORE: 3 + 225m

    rest 5 min

    10 min Row or AD @ 80-90%
    SCORE: 2307m

  • CF Santa Clara Workout

    Power Clean - 70% x 3 x 5
    Used 73# bar

    Power Jerk - 60% (of split jerk) x 3 x 5
    Used 73# bar

    Overhead Squat - 70% x 3 x 5
    Used 53# bar

    +

    20 Double Under (did 40 singles)
    10 Pushups
    5 rounds
    Finished in about 4:45

  • Track (Hurdle Drills, Long Jump, Javelin, Running) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Some Pole Vault Gymnastics
    Hurdle Drills at 0.76m (3x each leg)
    6x80m Strides on Grass
    2xLong Jump Approaches (15-step)
    4xLong Jump Takeoffs (no landing)
    2xLong Jump Takeoffs (full jump)
    Javelin Throws (standing, 3-step, full-approach)
    1x660m Run & 1x330m Run (1500m pace, about 3mins rest)
    1 Lap of the Infield + Static Stretching

  • Tabata (Goblet Squats, KBS, Abmats, Boxjumps) Workout

    Group warm up, then

    Tabata

    Goblet squats 1.5/1p
    KBS 1.5/1p
    Abmats
    Box jumps 24/20

    Too light on kbs (green)
    Box jumps failed - used 2-45 plates

    31

  • CrossFit Hype Workout

    A. 3x3 OHS
    B. 5 RFT
    50 DU
    20 Power Snatches, 75#

    A. 22-225-235
    B. 10:32

  • 4.10.14 Workout

    Team "Chief Wenatchee"

    Against a 5 Minute Running Clock, Complete as Many Rounds and Reps As Possible Of:
    3 Pull-ups
    6 Push-ups
    9 Air Squats
    In teams of 2, partners alternate after each round. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.

    22 total rounds

  • Elizabeth Workout

    Clean 5-5-3-3-1 <35-35-55-65-70-75-80-85 (really wanted to try for 90 to PR, but did not have time. did not expect to feel good about these, but did!!!)--certainly helped my confidence in the wod.

    Then,

    “Elizabeth”

    21-15-9

    Cleans 135/95 (FULL cleans) <--55# (want to break 21 in half, 15 into 1/2 or thirds, and last all the way through even if it means long breaks)

    Ring dips-purple band