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

  • 4-23-2012 Workout

    10 Minute AMRAP

    12 Box Jump 24"/20"
    6 Chest to bar pull-up(1 arm green and purple)

  • 4-23-2012 Workout

    10 Minute AMRAP

    12 Box Jump 31"
    6 Chest to bar pull-up

  • Westside Lower Body Wave 2 Week 3 Workout

    1 RM Deadlift (310#)
    3x8 Goodmornings (75#)
    3x10 green band squatting pull throughs
    15 back extensions
    4x10 ghd sit-ups

  • Making Love on the Levee Workout

    Warmup group run to Levee

    Form into 2 person teams. You Go / I Go format

    Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
    repeat for 7 rounds

    *When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

  • Yummy Workout

    KB or BB Thrusters
    Strict Pullups
    6-5-4-3-2-1
    *Increase weight as reps decrease. Try kipping pullups if you're having trouble with strict pullups

    Finisher:
    20 seconds on/ 10 seconds off x 8
    Swings
    rest 1 minute
    Burpees

  • Pull & Sprint Workout

    Deadlift
    3-3-3-3-3-3-3
    *Use 85% of your max/estimated max. DO NOT GO FOR A HEAVY SINGLE. Focus on solid form throughout the course of the 3 reps.

    Finisher:
    3 rounds
    15 Front/Goblet Squats
    Gate Sprint
    *this should be done as fast as possible. No breaks..sprint effort

  • 1600m Row Workout

    Time - 5:56 included warmup

  • 120424 Workout

    12 Minutes to establish a 1RM High-Bar Back Squat.

    -then-

    3 rounds for time of:

    75 Double-Unders
    20 Pistols (10l/10r – apportion in any way)
    10 Push Jerks 135/95#

    Modified as follows:
    did 5 sets of 5 High-Bar Back Squats at the following weights:
    - 45
    - 55
    - 60
    - 65
    - 65

    did 50 lbs. on the 3 set of 10 Push Jerks

  • April 24, 2012 Workout

    Pre-Wod

    Work up to heavy 1 rep Power Clean (65-75-85-75-80-85)

    10-9-8-7-6-5-4-3-2-1
    Bodyweight Deadlift (125)
    Bar Facing Burpee

  • ''Regional CF Games Team WOD 4'' Workout

    Warm-up Drills (04.20.2012)
    Run 800m
    ''Burgener Drill''
    2 Rounds of
    10 x Medicine Ball Cleans (40/20lbs)
    10 x Push-ups (CFGS)
    -Sumo Squats
    -Scorpion Stretch
    -Inch Worms
    -Shoulder Mobility**
    -Groiners (:15 min per side)

    ''Regional CF Games WOD 4'' (04.20.2012)
    75 x Back Squats (95lbs)
    50 x Pull-ups
    25 x Shoulder-2-Overhead (95lbs)
    75 x Front Squats (65lbs)
    50 x Pull-ups
    25 x Shoulder-2-Overhead (65lbs)
    75 x Overhead Squats (45lbs)
    50 x Pull-ups
    25 x Shoulder-2-Overhead (45lbs)
    75 x Back Squats (135lbs)
    50 x Pull-ups
    25 x Shoulder-2-Overhead (135lbs)
    75 x Front Squats (85lbs)
    50 x Pull-ups
    25 x Shoulder-2-Overhead
    75 x Overhead Squats (65lbs)
    50 x Pull-ups
    25 x Shoulder-2-Overhead (65lbs)

    Notes: We will allow athletes to choose their poison today by either splitting the workload between a team of 2 CrossFitters or by attacking it as Rx'd. Enjoy freaks, and when you see Dan and Tiff training do what you can to push them... Their day is on the horizon as Regionals creep ever closer!