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

  • 2012OpenWOD1 Workout

    Warm Up

    400m Row
    2x
    6 Back Extention
    6 GHD Sit-ups
    10 Air squats

    Mobility
    Quad and Hipnwork

    Open WOD 1

    As Many Reps As Possible

    Burpees

    Jumping to touch a ring no less then 6" above your highest reach...

    ***well this was hard for me... I may give it another go tomorrow night.. I hit 67 and had 3 or 4 no reps which sucked... My engine is still a weak point but at least I did it... I wanted at least 70 and got close... We will see about tomorrow.

  • CrossFit Open WOD 12.1 Workout

    7:00 AMRAP:
    burpees
    *chest must touch the group
    *touch target 6" above reach (two hands)

  • 2012OpenWOD1 Workout

    THURSDAY 120223

    CrossFit Games Open 12.1

    Complete as many reps as possible in 7 minutes of:
    Burpees w/ target 6" above max reach.

    As Rx'd

    81 burpees.

    Passed out on the floor of the globo gym group fitness class room for about 20 seconds. Awesome start to the weekend. I guess I'll try to go higher next week .. .maybe.

  • Hang Power Cleans + Row for Calories = NO LUNGS Workout

    5 ROUNDS
    1 minute work, 1 minute rest Hang Power Clean 95/135
    1 minute work, 1 minute rest Row for Calories

    Soooooo I really should have stayed home today. This should really be a strong workout for me, but because I am feeling really sick, I failed epically. I even had a mental breakdown and claimed that I wanted to go home and couldn't do any more and I burst into tears. Oh the joy of being sick. Talk about embarrassing...

    I would like to try this one again when I'm 100% better. My first round of work went pretty strong, but it just went completely downhill, especially when I got it in my head that I couldn't do any more after that first round.

    ROUND 1:
    HPC = 18
    ROW = 24

    ROUND 2: (this is where I had a spaz and meltdown)
    HPC = 9
    ROW = 15

    ROUND 3:
    HPC = 12
    ROW = 16

    ROUND 4:
    HPC = 13
    ROW = 15

    ROUND 5:
    HPC = 14
    ROW = 18

  • 7' AMRAP Burpees w/ 6" jump Workout

    7' AMRAP;
    Start in standing position, do burpee, making sure hips and chest touch ground.
    Stand and jump to object 6" taller than your highest reach.
    Do as many as possible in 7'.

  • Wall Balls / Burpee Pullups Workout

    21-15-9 of:

    Wall Balls 20#
    Burpee Pullups

    For time

  • CrossFit Open WOD 12.1 Workout

    Very displeased with myself. First, I misunderstood our coach and thought I could do it again this coming Thursday ... obviously, I can't, and that was a dumb move on my part. Then, today, I did the same freaking thing as I did in Denver last Fall at the Masters Competition ... I came out fast and furious and fucked up my pacing for the last half.

    WOD 12.1
    AMRAP
    7 Minutes
    Burp-fucking-ees

    Must jump and touch an object that is six inches above your fully extended reach.

    Should have easily gotten between 84-94 and just screwed up. Ugh!

    Ok, done with my rant ... will just kick extra ass on 12.2!

  • Pain Clinic Workout

    4 X 6 minute Partner Suffering MINI-AMRAP Stations:

    P1 10X burpees
    P2 ABMAT Situps

    P1 Snatches 5XW/S (53lb KB)
    P2 Sledge

    P1 10X Goblet Squat (53lb KB)
    P2 Wall Sits

    P1 10X overhead swings (53lb KB)
    P2 Double Unders

  • 5/3/1 Squat and Press Week 2 Workout

    Squats:
    3 x 225
    3 x 260
    5 x 290

    Partial deadlift with shrug at top:
    8 x 275
    8 x 315
    6 x 330

    Press:
    3 x 100
    3 x 115
    3 x 135

    Pull ups for assistance work

  • 400m Runs Workout

    Back squat 5x5 60kg, 100kg, 110kg, 110kg, 115kg
    2mins rest between sets

    400m run rest 90secs
    4 Rounds for time