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

  • 08-04-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    Squat Clinic
    1 min. Air Squats
    1 min. Wall Squats
    1 min. Squat Hold
    Pis­tol Squat 5R/5L, 5R/5L, 5R/5L, 5R/5L
    Quad Stretch
    Calf Stretch
    Ham Stretch

    Work: O. H. Squat
    Work to 1 Rep Max then com­plete
    1,1,1,1,1

    After Party: 100 Dbl Unders

  • 8-3-2011 Workout

    3 Rounds for time of:

    10 Push Press #185
    10 Pullup strict
    15 KB Swing 1.5 Pood
    15 T2B
    30 Box Jump 24"
    30 Pushup
    Farms Walk 100M w/1.5 pood KB's mod to #70 & #80 KB's
    100M Run

  • Back Squats Workout

    Strength:
    - 4 x 6-8 reps of back squat, increasing weight

    65(8)-75(8)-85(8)-95(8)-95(6)

    Did last set again, working on head/neck position

    Didn't have time for metcon.

  • Jump & Run Workout

    CFE Workout
    3 rounds of:
    Jump rope for 5 minutes, focusing on landing on the ball of your foot.

    Run 800 m

    On the last round of jump rope, keep track of how many times you stop/miss, and after the run do that many burpees (8 for me).

  • One At a Time Workout

    50 Rounds for Time:
    - 1 Dead Lift (Rx 315/185)
    - 1 Strict Pull Up

    135# deadlift, black band pull-ups
    Time:18:56

  • Morrison Workout

    Morrison:
    50-40-30-20-10 rep rounds of:
    Wallballs @ 20#
    Box jumps @ 24"
    KB swings @ 1.5pd (55#)

    Put a 35min cap on it: got through rounds 50 and 40
    Today just wasn't my day, also first day of paleo, not sure if that had anything to do with it or not.didn't have any energy

  • Mary Lou Workout

    Handstand Holds/Walking
    Max Weight Overhead- Push Press/Joint
    2 minutes cumulative L-sit

    Please record your Max Weight overhead for this WOD.

    Got maybe one or two hands forward ont he handstand walks, didn't do the L-Sits, but got 100lbs overhead for the push jerk! Score! I still need to get comfortable with the jerk motion and split a little further down on the jerk, but I did it and that makes me happy.

  • Mary Lou Workout

    Handstand Holds/Walking - 1:45 holding on the wall / 3 steps with my hands
    Max Weight Overhead- Push Press/Jerk - 155#
    2 minutes cumulative L-sit

    Please record your Max Weight overhead for this WOD.

  • Back Attack 6 Workout

    Wide grip pull-up (strict form):
    BW (81kg) + 5kg x 8 = 688
    BW + 10kg x 3 = 273
    BW + 10kg x 3 = 273
    TOTAL = 1,234
    Deadlift
    100kg x 8 = 800
    120kg x 8 = 960
    120kg x 8 = 960
    TOTAL = 2,720
    Bent over dumbell row (each arm):
    24kg x 8 = 384
    24kg x 8 = 384
    24kg x 8 = 384
    TOTAL = 1,152

    Seated Cable Row:
    61kg x 8 = 488
    61kg x 8 = 488
    61kg x 8 = 488
    TOTAL = 1,464

    GRAND TOTAL = 6,570

  • 2011 CrossFit Games Events 8, 9 & 10 Workout

    3 min. AMRAP, Rest 1 min., 6 min. AMRAP, Rest 2 min., For Time:

    20 calorie Row
    30 Wallball Shots, 20 pound ball
    20 Toes to bar
    30 Box jumps, 24″ box
    20 Sumo-deadlit high-pull, 70 pound kettlebell
    30 Burpees
    20 Shoulder to overhead, 135 pounds (scaled to 105)
    Sled pull

    3 min.: 60 reps
    6 min.: 101 reps