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

  • Ulko-wod Workout

    Pari-wod

    4 rounds:
    10 jumping squats
    Run 12m
    20/30/40/50 mountain climber
    6m askelkyykky
    run 6m

    Toinen tekee kokonaan, sen jälkeen toinen. Molemmat tekee 4 kierrosta.

  • Call to Arms WOD 2 Workout

    Seated dumbell curl:
    24kg x 3 =144; 24kg x 3 = 144; 24kg x 3 = 144-->TOTAL = 432
    Weighted Dip:
    BW x 10 = 840; BW+10kg x 10 = 940; BW+20kg x 10 = 1040-->TOTAL = 2,820
    Seated hammer curls:
    20kg x 5 = 200; 20kg x 5 = 200; 20kg x 5 = 200-->TOTAL = 600
    Close Grip Bench Press:
    50kg x 5 = 250
    60kg x 5 = 300
    70kg x 5 = 350
    TOTAL = 900
    Ezi-bar seated preacher curl:
    27.5kg x 3 = 82.5 (7.5kg bar)
    37.5kg x 3 = 112.5
    47.5kg x 3 = 142.5
    TOTAL = 337.5
    Push Up (hands in-close, elbows touching sides, feet on 20" box):
    BW x 10 = 840
    BW x 10 = 840
    BW x 10 = 840
    TOTAL = 2,520
    Standing Barbell Curl:
    30kg x 7 = 210
    35kg x 7 = 245
    35kg x 7 = 245
    TOTAL = 700
    Cable tricep push down (using towel):
    16.25kg x 7 = 113.75
    21.25kg x 7 = 148.75
    26.25kg x 7 = 183.75
    TOTAL = 446.25
    GRAND TOTAL = 8,755.75

  • Back squat Strength

    3x5 @ 75%, 80%, 85%

  • 020215 Workout

    As a team 12 minutes
    2 ropes
    15 boxjump
    150m run w/ 6 kg med ball

  • D-Day, June 6 Workout

    5X3 Front Squats (135,155,165,175,185)

    WOD: 3 Rounds For Time-

    50 Double Unders
    21 KB Swings (Rx #53)
    12 HSPU

    thank you to Brandon for the encouragement and coaching through the last round of HSPU's. don't think i would have finished w/o your help.

  • Fighting a Polar Bear Workout

    For Time:

    150 Wall Ball (20lbs)
    150 Kettlebell swings (40)

    here's a little WOD math
    20lbs x 150 reps = 3000 cumulative lbs
    40lbs x 150 reps = 6000 cumulative lbs
    3000 + 6000 = 9000 cumulative, cumulative lbs
    so go tell your friends that you moved 2.5 tons in less than 20 minutes. BOOM!

  • 21-15-9 Workout

    21-15-9 rep rounds of:
    Box jumps @ 24"
    Power snatch @ 75#
    C2B pull-ups

  • CrossFit Endurance - 6Jun11 - Coach Amelia Workout

    Warm-up:
    200m run
    10 squat jumps
    10 burpees
    Kind of a "V" hold for 1 minute
    Lay back legs in air held for 1 minute
    Front plank 1 minute
    Oblique plank left 1 minute
    Oblique plank right 1 minute
    Front plank with legs elevated on 20in tire 1 minute

    Workout:
    1 mile run
    150 wall balls @ 16lbs (Goal was for speed so we were instructed to lower the weight)
    1 mile run

    Total Time for Workout - 36:01

  • Dave vs. Jeff (Mi vs Ohio) Workout

    50 rounds for time of :

    1 burpee
    1 BW deadlift

    Michigan lost so Dave had to do the WOD. Miller got a bunch of us together to root him on and of course we ended up doing the WOD with him before the normal 5am WOD! What fun!

  • CrossFit Endurance - 6Jun11 - Coach Amelia Workout

    Warm-up:
    200m run
    10 squat jumps
    10 burpees
    Kind of a "V" hold for 1 minute
    Lay back legs in air held for 1 minute
    Front plank 1 minute
    Oblique plank left 1 minute
    Oblique plank right 1 minute
    Front plank with legs elevated on 20in tire 1 minute

    Workout:
    1/2 mile run
    75 wall balls @ 10 lbs start, went down to 6 lbs
    1/2 mile run

    Total Time for Workout - 25:16