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

  • The Light Week of WODs Starts Workout

    Warm Up:
    2x
    5 Ring Dips
    5 Pull Ups
    10 Squats

    Mobility:
    Pain ball on foot
    Sit in squat
    PNF Hamstring

    Max Effort:
    1RM Low-bar Back Squat*
    [135 lbs, 225 lbs, 255 lbs, 225 lbs, 225 lbs]

    *I did not go for the 1RM this morning. I’m going to try for it tonight at Oly class (I never get good PRs at 6 AM), so I just did a few lifts this morning to get warm and going.

    MetCon:
    3x
    5 Muscle Ups (attempts)
    10 Thrusters @ 65 lbs

  • Sunday at the Park Workout

    MetCon:
    10 Burpees
    Run 500 meters
    25 Wall Jumps (~24”)
    Run 500 meters
    25 Push Ups
    Run 500 meters
    25 Jumping Squats
    Run 500 meters
    10 Burpees

    Fast & Furious!

  • C. Legs gone bad Workout

    10 RFT

    15 x 1 jumping squat + 2 alt. jumping lunges
    10 T2Rings

  • The Oh-So-Close WOD Workout

    Argh! It was one of those days where I JUST missed … across the board. Don’t get me wrong, I’m neither unhappy nor disappointed. I went to the box for the third day straight and during a period of pretty hard WODs. I pushed myself. I worked my ass off, really. I’m happy but it was one of those days where I was just off my goals!

    Warm Up:
    2x
    10 American Kettle Bell Swings
    15 Sit Ups
    10 Russian Kettle Bell Swings
    15 Jumping Squats
    50 Double Unders (or 150 Single Jump Ropes)

    Mobility:
    PNF Hamstring
    Calves on wall
    Shoulders on Bands
    Hip Flexor on wall

    Max Effort:
    1 Rep Max Snatch (squat)*
    Failed at 140 lbs 4 times … and each time was all mechanics (bar path was just out in front of me)

    MetCon:
    Run 400 meters
    10 Hang Power Cleans @ 135 lbs
    20 Dead Lifts @ 135 lbs

    30 Knees to Elbows
    20 Dead Lifts @ 135 lbs
    10 Hang Power Cleans @ 135 lbs
    Run 400 meters

  • Lots o' Squats WOD Workout

    Dang are my legs beat today!

    5 AM Resistance Training:
    Bench Press (no bands):
    8x @ 70% [130 lbs]
    5x @ 75% [140 lbs]
    3x @ 80% [150 lbs]
    3x @ 85% [160 lbs]
    1x @ 90% [165 lbs]

    Box Squats:
    Shiny new black bands with 1 knot
    12x 2
    55% of 1RM [145 lbs]

    Auxiliary Work:
    3x
    (a) 5 Good Mornings to Squats @ 95 lbs
    (b) 8 Reverse Hypers @ 120 lbs
    (c) 5 Weighted Back Extensions with 35 lbs plate

    8:15 Work:
    Not for Time
    30 High Bar Back Squats [135 lbs]
    20 Pull Ups
    10 Push Press [135 lbs]
    20 Front Squats [135 lbs]
    15 Pull Ups
    5 Push Press [135 lbs]
    10 Overhead Squats [95 lbs]
    5 Pull Ups

  • Hengitetty 60 minuutissa Workout

    10x
    3 min aerobista
    2 min liikettä, 1-12
    1. Box step, 60/50
    2. Kb swing, 16/12
    3. Power clean, 20/15
    4. Air squat
    5. Power snatch, 20/15
    6. Burpee
    7. Thruster, 20/15
    8. Ring row
    9. Push-up
    10. Lunges
    11. Sit-ups
    12. Shoulder press, 20/15

    Ei puuskutusta, syke <145

  • Back Home WOD Workout

    Warm Up:
    All Skate [chose push ups, hangs on the pull up bar, squats, squats with the 45 lbs bar, a few double unders]

    Mobility:
    PNF Hamstring
    Calves on wall
    Handstand hold

    Max Effort:
    Barbell Row
    8x @ 70% [130 lbs]
    5x @ 75% [140 lbs]
    3x @ 80% [150 lbs]
    3x @ 85% [160 lbs]
    1x @ 90% [170 lbs]

    MetCon:
    3x
    90 Seconds Max Reps of …
    Burpees
    Power Cleans @ 135 lbs
    Double Freaking Unders

    Breakdown:
    Round 1 [25, 12, 33]
    Round 2 [25, 11, 35]
    Round 3 [26, 11, 39]

  • The L@B Workout

    Aw, yeah. Got to get a little WOD in at The LAB, home of CrossFit beastess, @crossfitproblms. Unfortunately, she was at the games. But, still fun to check out someone else’s box … and it was/is a really good one.

    Warm Up:
    Row 500m

    Mobility:
    Leg swings, shoulder rotations, plate swings, duck walk, lunge stretches

    MetCon:
    50 Walking lunges with 45 lbs plate overhead
    40 Burpee plate jumps
    30 (30 l/30 r) Dumbbell snatches @ 35 lbs
    20 Pull ups
    10 Bear Crawls (1 crawl = length of gym)

  • The Belltown WOD Workout

    I hit CrossFit Belltown for the Saturday, 9:30 class. Absolutely fantastic group of people. Coach Brandon was about as positive, warm and inviting as one could hope … and he’s a heck of a coach, too!

    Warm Up:
    2x
    10 Mountain Makers
    10 Push Ups
    15 Sit Ups
    10 Light Good Mornings (45 lbs bar)

    Mobility:
    Shoulders on bands

    MetCon:
    Team WOD: 3 rounds for Total Score (Brad, me, Crescent, Roana, and Marie … noted just so I remember who I got to play with today :)
    1 minute Row, max calories
    1 minute Ring Dips
    1 minute Double Unders

    Team Total:
    862

    Cash Out:
    3x 10 GHD Sit Ups

    As usual, I screwed my teammates over on DUs. Sorry guys!

    Thank you, CrossFit Belltown, for a great morning … and WOD!

  • Park WOD Workout

    Partner WOD:
    50 Torso Twists with 14 lbs Wall Ball
    50 meter sprint*
    50 High Pulls with 52 lbs Kettle Bell
    50 meter sprint
    50 Roll Up Squats
    50 meter sprint
    50 Stick Jumps
    50 meter sprint
    50 Weighted Sit Ups, passing a 14 lbs Wall Ball back and forth
    50 meter sprint
    100 Flutter Kicks
    50 meter sprint

    Each person finishes with
    5 Handstands
    5 Forward Rolls

    *All sprints required rapid-firing your feet for 10 seconds prior to taking off on the sprint.