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

  • 04172012 Workout

    Got late at work so trained on my own after dinner

    Deadlifts
    5x135
    5x155
    5x175
    5x195
    5x215

    21-15-9
    Dumbbeell Squat Cleans (45) scaled down to 25#
    Burpees

    No timer :(

  • crossfit total Workout

    1 RM of:
    -Deadlift (235) pr
    -Strict press(110)
    - Backsquat (165) butt to ground

  • 12/5/11 Workout

    SWOD: squats @ 200
    press @ 125, did not complete. very hard.

    DWOD: Death By Pull Up

    Complete:

    1 pull up the first minute, two pull ups the second minute, three pull ups the third minute and so on...

    Got to the eighth minute.

  • 12/6/11 Workout

    SWOD: 20 minutes of gymnastics. mainly handstands and a few l sits.

    DWOD: 4th Quarter is Ours

    Complete 5 rounds for time:
    20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
    5 Deadlifts - 235 lbs
    10 Burpees

    time: 7:21. deadly. so deadly.

  • 12/9/11 Workout

    CFFB TOTAL

    Power Clean 1 Rep - 155
    Squat 1 Rep - 235 (finally over two plates!)
    Bench 1 Rep - 210 (what the nuggets...ridiculously strong on bench now)
    Deadlift 1 Rep - 325 (back was bending a lot. need to drop it and work on form)

    Total score = 925. improvement from last time...(890 last time)

  • Navy WOD Workout

    With Partner:
    -100 Box jumps
    -100 Push Press
    - 100 squats
    -100 burpies

    • Partner rows 250 meters while the other does reps after 250m row switch
    • Burpies are done together no row

  • Isabel Workout

    "Isabel" for time:

    30 snatches 135/95 lbs I did 105

  • Bench 1 RM Strength

    Bench 1 RM

  • Crossfit Plus Saturday Morning WOD Workout

    8 Rounds for time of:
    8 Sit ups
    8 Push ups
    8 Kb Swings @16 Right hand
    8 Kb Swings @16 Left hand
    200m Run

    Not too sure of time but it was around 22minutes

  • DE: Sumo Deadlift Workout

    10 rounds 2 reps on every 1min

    Weight: 210lbs