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

  • DBS & CTB Workout

    10 MINUTE AMRAP:
    1, 2, 3 reps cont'd of
    DB THRUSTERS @35/20
    CTB PULL-UPS

  • 10.10.11 WOD Workout

    Shoulder Press 5.5(at 70%) 3.3 (at 80%) 1.1 (at 90%) opt 1 RM
    5 min Rest then:
    21.15.9
    Shoulder Press @ 60% of 1 RM (95#)
    Slamball @ 30#
    Burpee

    New one rep max standing Shoulder Press - 155 LBS! Beat my last PR by 15 lbs. WOOT!

    This one would technically be RX+ since I used the 30# slam ball

  • Row sprints Workout

    EMOM 10

    • Row 100m as hard as you can and relax for the rest of the minute.

  • Handstand push-ups, rowing, and single-legged squats Workout

    Complete as many rounds as possible in 10 minutes of:

  • Deadlift Day Strength

    Deadlift Progression
    3 x 20, 1 x 10 @ 55-60% of 1RM

  • Punisher 2 Workout

    100 Back squat 70/42,5kg
    Unbroken
    50 du za odłożenie
    5 burpee za skuchę
    Tc 18'

  • 22/02/2017 Workout

    Skill work in The Den today, clean to overhead, 95lb x3. Up in 5 each round with Abacus, JTQ and CP Harris. Got to 155 before the lads failed. Then 5 115lb squat clean thrusters. Abacus Fella and JTQ nailed the technique🏋🏽👍

  • Annie Workout

    “Annie”
    50-40-30-20-10
    Double Unders

    Abmat Sit Ups

    not a PR but at least im sticking consistent in the low 7's.

  • Throwdown at CrossFit Lake Norman Workout

    500m Row
    6 Front Rolls (is what it equated to via distance, pretty much a sommersault
    21-15-9 of: Burpee Box jumps @ 20", KB swings (16kg), Double Unders
    400m Run

    Had a great time with Mike and Paul reppin CFSC. Mike took 1st for the Men Rx, I got 2nd for women Rx and I think Paul was 3rd for Men Rx

  • FireFighter Appreciation Day Workout #2 Workout

    Teams will perform a blind search and rescue operation. Wearing blackened out goggles all team members must travel to other side using a hose length as their guide. The course will have obstacles along the way to contend with, navigate over, under and through. Once the dummy is found, the team must bring the dummy back to the starting position.