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

  • Helen Workout

    3 rounds for time.

    400m run
    21 kettlebell swings (26 lbs... might try 35 lbs next time)
    12 pull-ups (one round with red band, two round with blue... definitely getting better!)

  • Zip Workout

    Low rep DLs and Press's

    WOD: For Time

    -1000 Meter Row
    -100 Air Squat

  • Fight Gone Bad Workout

    FGB
    This was my second time through this wod since i have started Crossfit 4 months ago so happy to push over the 300 mark

        <a href='/journal/movements/801'>Row</a>-  Wall Ball 20lb 14ft  -SDLH 75lb -Box jump20inch-PushP 75lb

    R1- 19 15 20 38 25
    R2- 19 16 20 36 20
    R3- 19 13 20 32 20

    Tottal 332 PB

    Craigs first FGB some work on form for PP needed but good job!!
    Craigs Tottal 251

    Training out of Camp wolf Iraq http://www.wolfestrengthconditioning.com/

  • CFR Endurance - Rest Later, Run Now Workout

    with a partner, run the following

    800 meter (rest while your partner runs 800 M)
    400 meter (rest while your partner runs 400 M)

    4 rounds (3 miles total)

    I did not track my times.

  • Nate intervalli Workout

    2min work 2min rest x 8 kierrosta:
    2 mu
    4 hspu
    8kbs oh @32kg

  • Run Tabata Workout

    20 sec: 10 sec
    hill run

  • Tabata Awesomesauce Workout

    Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

  • Back Squat 3 RM Strength

    Back Squat 3 RM

  • Swings Workout

    Complete for time
    150 Swings 24Kg

  • Week 6 Workout: Thruster / Pull-up Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Barbell Thrusters (100lbs / 45kg)
    3 Chest to bar Pull-ups
    6 Barbell Thrusters (100lbs / 45kg)
    6 Chest to bar Pull-ups
    9 Barbell Thrusters (100lbs / 45kg)
    9 Chest to bar Pull-ups
    12 Barbell Thrusters (100lbs / 45kg)
    12 Chest to bar Pull-ups
    15 Barbell Thrusters (100lbs / 45kg)
    15 Chest to bar Pull-ups
    18 Barbell Thrusters (100lbs / 45kg)
    18 Chest to bar Pull-ups
    21 Barbell Thrusters (100lbs / 45kg)
    21 Chest to bar Pull-ups...

    My reps: 80 (30lbs, Jumping pull ups)