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

  • run 5k Workout

    1 mile warm-up
    5k
    1 mile cool-down

    19:53

    I wanted to do it at medium pace. Of course I went out too fast. I found an okay spot for the second mile. I felt bad in the last mile, just tried to stay loose and hang on.

  • Running Tangler Workout

    Pre-WOD: 1 round max Dead Lift (135) about 80-90% of max

    WOD: For Time
    -400 Meter Run
    -30 Kettle Bell Swings (Rx 53, 35) actual 25
    -60 Double Unders
    -20 Kettle Bell Swings
    -40 Double Unders
    -10 Kettle Bell Swings
    -20 Double Unders
    -400 Meter Run (Backwards)

  • 04-28-11 WOD Workout

    5 Rounds

    10 KB Swing 24/16kg (RX weight)

    10 KB Snatch 24/16kg “5 each arm” ;down to lower KB (GREEN)

    10 KB OHS 24/16kg “5 each arm” ;down to lower KB (GREEN)

    1 Suicide “5, 10, 15yrd”

    Then:

    1 min max rep T2B

    1 min Rest

    1 min max ABMAT

    1 min Rest

    1 min max K2E

    score is total reps of all= 75

  • "Football" Gone Bad Workout

    3 Round, 1 minute for each movement of:
    Thrusters @ 22 lbs. (Training bar)
    Box Jumps (Modified to Step-Ups) @ 20 in.

    Jump Ropes (Singles)
    Push-Ups
    Row(Calories)
    1 Minute Rest

  • Rounds of: 3 DL, 6 HPC, 9 FS follow each round with 10 incline pushups onto hard med ball Workout

    perform the following round with the same bar for all reps - try to go unbroken and don't put it down if possible.

  • 4/28/2011 Workout

    5 Rounds

    10 KB Swing 24/16kg-(Green bell)

    10 KB Snatch 24/16kg “5 each arm”-(Red bell)

    10 KB OHS 24/16kg “5 each arm”-(Red bell)

    1 Suicide “5, 10, 15yrd”

    Then:

    1 min max rep T2B

    1 min Rest

    1 min max ABMAT

    1 min Rest

    1 min max K2E

    score is total reps of all-71

  • 01-08-11 Workout

    4 Rounds
    25 Med Ball Cleans
    5 Tire Jumps
    400M Run

  • Crossfit Games Open 11.6 Workout

    7 min AMRAP

    3 Thrusters (RX 100 lbs)
    3 Chest-To-Bar Pullups
    6 Thrusters
    6 Chest-To-Bar Pullups
    9 Thrusters
    9 Chest-To-Bar Pullups
    .....12,15,18,21 and so on

  • 20-Minute AMRAP @ home Workout

    5 pushups
    10 body weight squats
    5 burpees
    10 situps

    14 rounds + 5 pushups + 10 squats

    Totals:
    75 pushups
    150 body weight squats
    70 burpees
    140 situps

    My first AMRAP workout ever! Was hard at first, then got easier and in the end I had to lay down on the floor to rest. Liked it!

  • CrossFit Games Open 11.6 Workout

    7 min AMRAP of:

    I used 65# on my round of 3 and 6, but it was getting pretty rough trying to get full squat depth, so I dropped to 45# for the round of 9 and 12...I only managed to get through 9 full rounds + 12 thrusters + 9 pull ups. I was actually pretty happy with my pull ups, so that's a bonus. My diet lately has been CRAAAAAAPPPYYYY so my performance has not been as hot as I'd like it to be. The month of May is going to be dedicated to healthy diet and more consistent work outs.