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

  • b ball Workout

    B ball 1 hour

  • Competition Workout

    C.
    “Kill Cliff Granite Games Qualifier Week 3”
    Complete as many rounds and reps as possible in 17 minutes:
    50 Calorie Row
    50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
    50 Shoulder to Overhead (115/85 lbs)
    50 Box Jumps (24″/20″)

  • Kettle bell snatches, Kettle bell lunges, Toes to bar, Row Workout

    3 rounds for time:

    5x kb snatch (53/35)
    5x kb lunges (53/35)
    5x kb snatch
    5x kb lunge
    20x toe to bar
    250 m row

    Man this was tougher than it looked. I did first set of t2b unbroken, 2nd set: 11+ 5 + 5 3rd set: 10 + a bunch of 1s and 2s

  • Fitness Workout

    A.
    Every 2 minutes, for 18 minutes (3 sets of each):
    Station 1 – Back Squat x 8-10 reps @ 30X1
    Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
    Station 3 – Reverse Snow Angels x 15-20 reps

    B.
    For max reps/meters:
    2 minutes of Rowing for Meters
    Rest 60 seconds
    2 minutes of Box Jump or Step-Overs
    Rest 60 seconds
    2 minutes of Dumbbell Thrusters
    Rest 60 seconds
    2 minutes of Rowing for Meters

  • Competition Strength

    A.
    Every minute, on the minute, for 6 minutes:
    Full + Quarter Front Squat

    Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

  • Run, KB Swings, DU's Workout

    Jump Rope Training

    Spend 10:00 working on double-unders. Those proficient at double-unders, attempts triple unders….

    Conditioning:

    A. For Time

    1000M Run
    75 kb Swings 53/35
    100 Double Unders

    9:11RX

  • KS LEO Summer Games Crossfit Team Comp Workout

    3 person team
    AMRAP in 5 minutes:
    45 lb Kettlebell Swing
    Hand Release Push ups
    Walking Lunges

    The person doing KB Swings is stationed about 25 yards away from the person doing Push ups. The person doing the walking lunges may start at either station. On the go command all persons start. Once the walking lunges reaches the person at the opposite end, they switch movements. This continues for 5 minutes. The only reps counted towards the teams scores are the reps of KB Swings and Push ups.

    We took 3rd place in the event with 313 reps. The winning team had 333 reps, 2nd place had 330. Most teams were 300+ reps.

    This was a fundraiser for Special Olympics.

  • Competition Workout

    A.
    Every minute, on the minute, for 12 mintues:
    Minute 1 – Strict Muscle-Up x 1-4 reps
    (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
    Minute 2 – Handstand Walk x 15-20 Meters
    Minute 3 – Unbroken Double-Unders x 50 reps
    (yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)

  • WOD 080312 (Pushmore) Workout

    Kettlebell Press 3-3-3-3-3, Left & Right
    *Compare to 071712.
    then:-
    In 15 minutes, complete as many rounds as possible of:
    Run 400m
    30 Wall Balls @ 10kg/5kg
    20 Knees-to-Elbows
    Beginner: Scale movements and load as necessary.
    Advanced: Sub KTEs with Toes-to-Bar.

    Result:- 12,16,20,20,20 , 1R+400M 19WB

  • A. Strength Workout

    8 Sets of:
    3 Paused Bench Presses