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

  • gym WOD Workout

    10 cal bike
    10 thruster (70lbs)
    10 kb swing
    250 row
    15 wall ball
    10 dips
    10 cal bike

    up and down ladder

  • Ring Pushup WOD Workout

    100 Ring Pushups for time:
    Every minute on the minute do 3 burpees.

  • 3x Amrap Workout

    5 min amrap
    30 dbu's
    15 ring dips
    (3 rounds)

    5 min amrap
    12 pullups
    21 kettle bell swings
    (3 rounds)

    7 min amrap
    5 burpees
    10 squats
    (9 rounds)

  • interval Workout

    5 RFT

    10 hang cleans- 155 lbs
    run 200m
    10 toe 2 bar
    run 200m
    10 wall balls

  • CrossFit HK WOD 11-17-12 Workout

    EMOM for 10
    5 Push Ups
    5 Pull Ups [Scaled last 2 rounds w/blue band]
    -rest 2 minutes then
    EMOM for 10
    5 Wall Balls
    5 Burpees
    -rest 2 minutes then
    EMOM for 10
    10 Squats
    10 Sit Ups

  • Walk with Penny Workout

    Neighborhood walk

  • Walk with Rocky Workout

    Neighborhood walk

  • 1 mile run TT Workout

    gymnastics
    on the minute for 5 minutes 3 strict weighted pull ups (15kg)

    Strength
    3x5 front squats 80kg (3 mns b/t sets)

    Endurance
    1 mile run TT (PR)

    even though PR, i definitely need to improve my time!

  • run/pushups/squats/situps/run Workout

    For time:
    1 mi run
    100 push ups
    100 squats
    100 situps
    1 mi run

    32:37

    tough one for my first wod back in a while. back in Switzerland after being in Rome for the last 6 days. wods for the next 2 weeks will be primarily body weight and running since I'm on the road.

  • Bradley Workout

    10 rounds for time

    Gate sprint
    10 pull ups
    Gate sprint
    10 burpees
    *45 minute time cap. Use the poker chips on this one.

    Don't forget the only evening class will be at 4:30pm. We're meeting up at 530pm in front of the high school to walk in the parade on Boston's behalf. If anyone wants to workout afterwards, we'll be having some open gym time.