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

  • DT Imported Workout

    Five rounds for time:

    12 Deadlifts (155/105)
    9 Hang Power Cleans
    6 Push Jerks

    This weight felt heavy from the start. I am strong enough to get through all the movements multiple times with good form but this was a lot of reps. We talked about if I should try and grind out the whole thing as RX's or if I should drop down and increase the intensity. We opted for the former and it was killer. Not proud of my time...but happy to have a time to beat next time.

    I love these Hero WODs. Here is a link to some information about Timothy P. Davis, the Airmen this WOD was named after. I wanted to know more after putting my body through this.

    http://militarytimes.com/valor/air-force-staff-sgt-timothy-p-davis/3960146/

  • Murph Workout

    1 Mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 Mile Run

    Second time to do this one. On Jan. 2, when I did it the first time, I didn't know you could partition out the exercises, so I did all 100 pull-ups in a row, all 200 push-ups etc. This time I did it as if I was doing 20 sets of Cindy in between 2 mile runs. Much better time this way.

  • Tabata Box-Jumps, Pull-Ups, Clapping Push-Ups & Burpees Workout

    Tabata clock starts, 20 seconds of work, 10 seconds of rest as you progress through this whole complex.

    100 Box-Jumps
    75 Pull-Ups
    50 Clapping Push-Ups
    25 Burpees

    I can't remember my time...it hurt. Hopefully Todd, Russ or John will chime in here if they remember.

  • February 15, 2011 Workout

    Crossfit Warm up: 2 rounds
    10 pull ups, 10 push ups, 10 sit ups, 10 air squats, 10 ring dips

    WOD
    3 rounds for time:

    10 ground to overhead lifts (Rx 95 lbs )
    200 meter shuttle run

  • 7s Imported Workout

    7 rounds
    7 Hspu
    7 pull ups
    7 box jumps
    7 dips

    Hspu are freggin hard. My arms are hurting....

  • Ground to Overhead & Shuttle Runs Workout

    Crossfit Warm up: 2 rounds
    10 pull ups, 10 push ups, 10 sit ups, 10 air squats, 10 ring dips

    WOD
    3 rounds for time:
    10 ground to overhead lifts (Rx 95 lbs )
    200 meter shuttle run

  • KB COMPLEX Workout

    5 ROUNDS FOR TIME
    *all done with a 16kg KB

    5 RIGHT ARM KB SNATCH
    5 LEFT ARM KB SNATCH
    20 KB SWINGS (FULL)
    15 GOBLET SQUATS

    The time it takes to do a round must hold plank position for same length of time
    **10 burpee penalty for setting weight down during individual round - must be completed immediately
    *    * If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

    RESULT: 14:23

  • February 17, 2011 Workout

    WOD:
    5k run

    Post WOD
    Bench Press (10 sets of 2 reps; increase weight each set)

  • 5k Imported Workout

    5k- run it

    Post: 10x2 Bench Press

    Sets of bench were done at 185, 195, and 205, depending on how the previously completed set felt

  • 5K Imported Workout

    Run 5K

    Woohoo! PR! I haven't run since beginning to mid January, so this felt really good and I'm very pleased w/ my time! The wind was brutal this a.m., but I'm glad I didn't run in the afternoon when it will be worse! I'd like to thank my iPod shuffle for getting me through, and I also probably had some help from the clean eating. ;)