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

  • Nancy Workout

    5 RFT
    400m run
    15 OHS (95/65#)

  • kimba Workout

    warm 400
    3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
    work 1 min in each exercise take 1 min break between muscle groups
    biceps
    triceps
    squats
    shoulders
    back (reverse fly)
    lunges alternating
    chest (pushups)
    cool down 400
    sit ups
    stretch

    Time: 47:00

  • Kimba Workout

    warm 400
    3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
    work 1 min in each exercise take 1 min break between muscle groups
    biceps
    triceps
    squats
    shoulders
    back (reverse fly)
    lunges alternating
    chest (pushups)
    cool down 400
    stretch

  • Double Baseline Workout

    For time
    1000m row or 1200m run (row)
    80 squats
    60 sit-ups
    40 push-ups
    20 pull-ups (green band) Doh! Coulda' Rx'd if I'd done 4x5 kipping instead.

  • WOD 30 m challenge Workout

    3 rounds

    30 m Burpee broad jumps
    30 m reverse lunge
    15 push up
    15 sit-ups.

  • WOD 112812 (Pushmore) Workout

    Power Clean 3-3-2-2-1-1-1-1-1
    Then:-
    5 minutes max reps Handstand Push Up
    Rest 2 minutes, then:-
    5 minutes max reps Double Unders
    Beginner: Scale movements as necessary.
    Advanced: Head to floor HSPUs.

    Result : 40.50.55.60.65.70.70.70.70 / 20 Handstand Push Up / 36 Double Unders

  • Bench press Workout

    Max weight 85# three times
    75# 5 times

  • CrossFit HK WOD 11-26-12 Workout

    Strength

    7X2 Bench Press – heaviest possible, rest 60 seconds. [215#...225# was too much]
    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    Conditioning
    3 rounds for time of:
    7 Muscle-Ups [scaled]
    14 Thrusters 115/75# [95# very tough]
    21 GHD Sit Ups [situps for 2nd and 3rd rounds]

  • CrossFit HK WOD 11-27-12 Workout

    take 10 minutes to warm up, working on hang Squat Snatches and Power Cleans and Push Jerks

    Conditioning (teams of 2)
    50 Burpees AFAP (as fast as possible) each
    *with the remainder of the 10 minutes…
    Establish a 3RM UB Hang Snatch (full squat). each [90#]
    -then with no rest
    50 Burpees AFAP each
    *with the remainder of the 10 minutes…
    Establish a 3RM Touch and Go Power Clean & Push Jerk. each [115#]

  • Thursday 29th November Workout

    Focus:
    OHS 4 X 35kg 1x 40kg
    Rope Climb 3 X 5

    WOD:
    Farmers Walk - Roundabout
    15 Press ups 10 minutes - AMRAP
    20 Tuck Jumps
    4 complete rounds.