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

  • 08.15.11 WOD Squat Me! Workout

    Front Squats 2 on the minute for 9 rounds @60%

    5 min Rest

    21.15.9

    Squat Cleans 135/95

    CTB Pull-ups

    I did 165lb on my 2 squats on the minute rounds. Reading the WOD the 9oclock only got a 4 min rest between the WODs im not complaning im jus sayin. Im jus kidding though.

  • Dead Lift Friday Workout

    Dead Lift 3.3.3

    12:00 AMRAP
    5 Dead Lift 225/155
    400m Run

    I got a PR with 155lbs on a 1 rep max.. able to get 135 for 3 rep max. Pretty good considering drinks and 4 hours sleep the night before.

  • Michael Meets MuscleUps Workout

    3 Rounds for Time:
    -800m Run
    -10 MuscleUps (9 unbroken in round 1 (PR), 6/10 attempts on rnds 2, 3)
    -50 Situps (used abmat, not Rx)
    -50 Back Extensions

    Bonus: 100 Burpee Wall Balls (12:50)
    Cool-Down: 1 mile run

    Snatch:
    75x5, 95x3, 115x1, 125x1, 135x1

  • row and thrusters Workout

    "Row and Thrusters"
    For Time:

    Row 300 meters
    20 Thrusters (115/83)
    Row 300 meters
    15 Thrusters (115/83)
    Row 300 meters
    10 Thrusters (115/83)
    Row 300 meters
    5 Thrusters (115/83)
    (RX= Full ROM, Range of Motion, and Full Weight)

  • Twins Workout

    SWOD: Wendler 5/3/1 Strict Press
    115x5, 135x3, 145x2

    WOD:
    2 Rounds, Each Couplet

    750m Row
    20 HSPU
    (12:23)

    115 lb Thruster (scaled to 95 lbs)
    20 L-Sit Pullups
    (10:40)

  • CrossFit Disco Workout

    SWOD: Wendler 5/3/1 Deadlift
    265x5, 305x3, 335x1

    WOD:
    10!
    Cleans @ 75% BW (125 lbs)
    Pullups

  • Garage days re-revisited Workout

    I took most of last week off due to illness...respiratory infection...throat was killing me and head full of yellow gunk. My back has been feeling a bit tweaked as well. Did some strength/stability work followed by some cardio in my garage.

    TGU 44lb. KB with both hands
    5/5, 3/3, 3/3

    Overhead squat double 44 lb. KB's
    5/5/5

    For time:
    50 double unders
    10 burpees
    40 DU's
    10 burpees
    30 DU's
    10 burpees
    20 DU's
    10 burpees
    10 Du's
    10 burpees

    I was struggling on my DU's...my timing was jacked up. I've been having a tough time with consistency since switching to the lighter RX rope. It weighs about half of what my old rope does, and my hands seem to be continually outpacing my jumping.

  • Fran Workout

    For Time
    21-15-9

    Thrusters (Rx 95/65)
    Pull Up

    Post WOD:
    5X10 GHD Sit Up

    2011-08-15 -- Did 21-15-12 in 5:47

  • Fran Workout

    For Time:
    - 21-15-9
    - Thrusters (Rx 95/65)
    - Pull Up

    Post WOD:
    - 4X25 Sit Up

    Not happy with time. Feel like my form on thrusters was good which is probably why I am not happy with my time if that makes sense.

  • Box jump, T2B & db thrusters Workout

    6rounds for time:
    9 reps box jump 30/24
    11 reps T2B
    12 reps Db thruster 2x22,5/15