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

  • Crossfit LA Workout

    Warm Up

    Hollow rock, superman hold
    15 secs, 30 secs, 60 secs, 90 secs, 60 secs, 30 secs, 15 secs

    Russian Kettlebell swings 35lbs
    Squats
    Push ups
    -when form goes, run 200m, then do next discipline

    Workout
    5 rounds
    10 Russian kettlebell swings 35lbs
    10 squats
    ?
    ?
    20 double unders

    10 min cap
    Result: 4 rounds + 43

    Strength
    20 mins to find squat clean 1 rep max
    25x1, 35x1, 45x1, 65x1, 85x1, 95x1, 105x1, 115x1 (PR!)
    *failed once at 115, didn't get out of squat. prob could do 120. need to work on opening up hips during the clean

  • Outlaw Main Site Workout

    Strength
    Smolov 2/3 – Click Here for Smolov Calculator
    HBBS 8X4 @ 80% – rest at least 2 minutes
    Weight: 260-260-260-260-230-230-230-230. Yeah... Totally went down in weight. I have an awesome cut on the back of my neck from all of these HBBS and on my second set it ripped open and got blood on the bar. I switched to the regular back squat after that and my knee started to get a little funny on me. Instead of possibly risking injury since I'm unfamiliar w. that feeling in my knee, I decided to drop the weight.

    Conditioning
    12 minute AMRAP of:
    100′ Burpee Broad Jump DEMO VIDEO
    100′ OH Walking Lunges 45/25# (plate)

    Score: Finish 3 rds + 50 ft. burpees.

  • Outlaw Main Site w. CrossFit Main Site WOD Workout

    Strenght
    Smolov 2/2 – Click Here for Smolov Calculator
    HBBS 7X5 @ 75% – rest at least 2 minutes
    Did Not Do: I decided to work out @ home today and I don't have a squat rack at the house. I did some research and found out that you can actually build a simple squat stand w. some wood, concrete mix, and a pair of buckets. I might be doing this soon.

    BBG
    1) 12 minutes to work to a max Power Snatch for the day, then:
    EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
    Max: 165

    2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
    EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
    Max: 235 (Previous 1rm w. squat clean. Progress!)

    WOD (From CrossFit.com)
    Complete as many rounds as possible in 12 minutes of:
    10 Burpees
    25 Double-unders
    Score: 360

  • 6/28/13 Workout

    circuit

    rope climb
    kettle bell - 35lb
    dips - purple band
    wall balls - 15 lb
    hollow rock
    tire hammers
    tire flips

    1 minute each, 3 rounds

  • gym workout Workout

    10 Ring Dips
    10 Side Ups
    10 Thruster 25#DBs
    10 Bosu Ball Hand Walk

  • 7-28-13 Workout

    3 x 18 min. EMOMs, complete with just enough recovery time in between, like 4-5 minutes.

    18 min. EMOM: odd - 3 Power Cleans 225#
    even - 6 GHD

    18 min. EMOM: odd - 3 Squat Cleans 205#
    even - 9 sit ups

    18 min. EMOM: odd - 3 Squat Snatch 135#
    even - 20 sec. AirDyne moderate

  • Bench press 4x3, 4x2 Strength

    Bench press 4x3, 4x2

  • Turkish get up Workout

    3+3
    2+2
    1+1

    Nosta painoja joka setissä

  • bench press then push ups, box jumps and run Workout

    5x5 bench press: 135 - 155 - 185 - 195 - 205
    then, do this wod
    21-15-9 of push ups & box jumps. Finish the wod with a 400m sprint.

  • 0600 CF Undisclosed Day 18 - Abs Workout

    Warmup:
    3 Rounds of:
    - 50 jump ropes
    - 10 Pushups
    - 25 Squats

    WOD:
    For Time -
    - 75 4-count Flutter Kicks
    - 75 4-count Mountain Climbers
    - 75 Leg Raises
    - 50 4-count Flutter Kicks
    - 50 4-count Mountain Climbers
    - 50 Leg Raises
    - 25 4-count Flutter Kicks
    - 25 4-count Mountain Climbers
    - 25 Leg Raises

    Did 5 unbroken triple unders today.