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

  • Lunges, elite sit ups, burpees Workout

    21-15-9
    Lunges (both legs equal 1 rep)
    elite sit ups (bottom of feet together, knees spread, touch the ground behind your head and in front of your toes)
    burpees

  • 4-5-12 Thursday's WOD Workout

    Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day.
    Completed 20 @ 145#

    Then,

    For time

    2k Row - 7:37.6
    Felt good and had a strong pace during the entire row.

    Then, completed dawns musical chairs workout.

    In the end today was a lot of work, but felt good.

  • Keith's 35 :-) Workout

    5 Rounds
    3 L-Pull-up
    5 Squat Clean 135/95 (105)
    3 Push Jerk 135/95 (105)
    5 Box Jump Burpee 24/20″ (sub over the bar burpees; box jumps and i are not friends right now)

  • 4.4.12 Workout

    3 Shoulder Press on the minute for 9 minute @ 60% of your 1 RM @55#
    Then:
    50 DU’s
    50 ABMAT
    40 DU’S
    40 Slamball
    30 DU’s
    30 HRPU
    20 DU’s
    20 Pull-up (sub kb 1.5pood)
    10 DU’s
    10 Burpee

  • 120404 Conditioning Workout

    4 rounds for time:

    400m Run
    15 C2B Pullups

  • Dead Lift 1 RM Strength

    Dead Lift 1 RM

  • Deadlift/Box Jumpovers/KB Swing Workout

    5rds
    5 Deadlift (315#)
    10 Box Jump-overs
    15 KB Swings (2pd)

  • Get There Workout

    Pre-WOD: Find 1 Round Max Bench Press - New PR @ 95#
    -Max Reps @65% of 1 Round Max-24 @ 65#

    WOD: 3 Rounds For Time:
    -400 meter run with plate (45/25)/must be hugging plate
    - 50 squats with plate/hugging or on back
    - 50 lateral jumps over plate (or 100 jumps onto plate)

  • Personal Training Workout

    Learned the snatch and reviewed the dealift and clean at Crossfit BWI. Ready to start classes there!

    Did about 10 reps of power cleans at 135 lbs. Still gotta work on my flexibility every day.

  • Aten oma jumppa Workout

    3 kierrosta
    8sandbag over shoulder
    20m sandbag bear hug carry
    Pitkät huilit