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, hand release push ups, hollow rocks, pull ups, kbs, med ball cleans, slam balls Workout

    For time;

    800m run

    30 Hand release push ups
    30 Hollow rocks
    30 Pull ups (MOD: purple band)

    400m run

    30 KBS 1.5/1p
    30 Med ball cleans 20/14
    30 Slamballs 30/20

    800m run

  • 2011 CF Open WOD #2 Workout

    2011 CrossFit Games Open WOD #2

    15min AMRAP

    9 Deadlifts 155/100
    12 Push ups
    15 Box jumps 24/20

    8 rounds 16 reps.

    Wanted to get 9, but had to pause during the pushups in the later rounds. All dead lifts and box jumps were unbroken.

  • Strength Workout

    299.5# Back Squat x 20 reps
    119.5# Press x 20 reps
    375# Dead Lift x 20 reps
    184.5# Bench x 20 reps MISS TRY AGAIN
    Pull up/ Push up/ Sit up Series

  • Mary Workout

    Push Press
    5-5-5

    W.O.D.
    "Mary"
    20 Minute AMRAP
    5 HSPU
    10 Pistols
    15 Pull-Ups

    //

    Push Press: 53-58-63

    HSPU - on box + 1 ab mat
    Pistols - stand up from box
    Pull-ups - big purple band

  • Choice Workout

    Pre-WOD
    10x3 back squats @ 65% of your max (250)

    WOD - Choices
    Option A: "Karen" 150 Wall Balls (20/14#)
    Option B: 100 HR Burpees

    *chose A - 9:36

  • Wednesday 2/13/13 Workout

    Strength:
    10 min. Overhead Squat Practice

    WOD:
    3 Rounds
    10 Hand Release Push-Ups
    20 Toes 2 Bar
    30 Wall Balls

    Optional:
    1. Double Unders (20)
    2. Push Plates (3)

  • Randy Workout

    75 Power Snatches 75 lbs / 55 lbs

  • Max Bench Workout

    170 Imported.

  • Comp. 7/3/2015 Workout

    100 OHS * 95/75
    *every time the bar leaves the over head position its a 10 toes to bar penalty

  • Thruster/C2B pullups Workout

    BI: Dynamic WU: 30 partner wall ball 20#, 15 partner burpees, 2 wheelbarrow walks.

    WOD:
    2012 Team Superfit WOD
    “Death Becomes Us v2.0″

    8 Minute Max Reps of Thrusters (115/85)
    7 Chest to Bar Pullups on the Minute starting at time 0:00
    Pullup reps must be completed before thrusters start. Score is total number of thrusters. Any partner can complete the pullup or thruster reps in any order or set of breaks. Mixed teams (M/F) can change weight anytime. If you can’t get through 7 pullups in one minute, the next minute resets the pullup requirement.
    -I used 115#, Brian did 95#.
    -92 reps

    CO:
    "Shut up and Drive”
    Working with a Partner, 10 Minute Time Cap:
    Row 1500m
    Find 1RM Ground to Shoulder
    Partners may switch as often as they’d like on the row. Both partners must find their 1RM GTS. Score is the combined total of both 1RMs.
    -I got 225#, Brian 145#. Legs were fried after thrusters and row. couldn't stand up 230#.
    -370#