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

  • Holiday Welcome Back! Workout

    Pre-WOD:
    - Work up to a heavy jerk

    WOD:
    2 rounds, both rounds for time. Rest as needed between rounds.

    - 1000M Row
    - 30 Push Press (95#,65#)
    - 15 C2B

    Round 1: 7:35 (1000M Row)
    Round 2: 9:40 (1000M Run)

  • Hurry Workout

    Pre-WOD
    Find a 1 RM Front Squat
    Find a 1 RM Back Squat

    WOD - 3 RFT:
    - 50 II unders (Mod: 7 Burpees and 1:1)
    - 20 T2B

    Had to switch to GHD last 10 reps, ripped my left hand up! Liquid band-aid here I come! Tomorrow's WOD could suck!

  • Snatch & Burp Workout

    Pre-WOD:
    - Find 1RM Strict Press
    - Find 1RM Jerk

    WOD - 7min AMRAP:
    - 3 Snatch (95#,65#)
    - 3 Burpees
    - 6 Snatch
    - 6 Burpees
    - 9 Snatch
    - 9 Burpees ... etc.
    Count total reps completed.

    Finished 64 total reps with 95#.

  • Glutes ... Engaged! Workout

    Pre-WOD:
    - Work up to a heavy (3) rep set of Back Squat

    WOD - For Time:
    50M cones marked in parking lot; pick kettle bell or dumbbell weight for WOD
    - 50M Weighted Lunge (1)
    - 200M Sprint (4)
    - 100M Farmers Carry (2)
    - 200M Sprint (4)
    - 50M Weighted Lunge (1)

    Post-WOD:
    - Stretch & Recovery Exercise

    My legs are still wobbly, dang. 45# dumbbells, lucky I did not break a knee cap! Forgot to check time with Coach, was last thing on my mind! Don't forget the required Farmer Carry back to the box to put up your weights!

    Happy birthday Julia, thanks for working out with our 6:30 morning class!

  • Helen - Push Press Sub Workout

    Pre-WOD:
    - Work up to a heavy set of 3 rep Strict Press

    WOD - For Time:
    - 400M Run
    - 21 Push Press (95#, 65#)
    - 12 Pull Ups

    Post WOD:
    Tabata Sit Ups

    Yes, Yes, one of the last. But worked on good reps and full range of motion. Happy to RX, and happy to be smarter with technique to drive efficiency in movements. Progress. YES, it did kick my buttocks! Love humidity!

  • Half Man Cindy Workout

    Pre-WOD:
    5-5-5-3-3-3 Bench press

    WOD - 10 min AMRAP:
    - 5 C2B pull ups
    - 10 ring push ups
    - 15 air squats

  • Clean, Squat and Jerk Workout

    Pre WOD:
    Work up to a heavy barbell complex:
    - 1 clean
    - 1 front squat
    - 1 jerk

    WOD - 10 min AMRAP:
    - 10 cleans (135/95)
    - 10 front squats
    - 10 push jerks

    That fine line between going to light and to heavy. 115# and my legs, I busted through best I could for only 2 rounds, plus 10 cleans. Personally happy with pushing my limits and know my development is in the legs!

  • "Lynne" Workout

    WOD:
    "Lynne"
    5 Rounds Max Reps:
    - Bench Press (Body Weight)
    - Pull Ups

    Post WOD:
    2 X 400 Meter Relay Run (1:1)

    Body Weight = 189
    185# Bench - Total 21 Reps
    Pullups - 3 rounds, tore open callus on 3rd round so stopped at 40 Reps.

  • 1-800 Swing Push Workout

    Pre-WOD:
    - Work up to a heavy 3 rep max Power Clean (115#, 135#, 155#, 165#, 175#)
    - Work up to a heavy 3 rep max Strict Press (95#, 115#, 125#)

    WOD - 8 min AMRAP:
    - 800M Run
    In the time remaining, complete as many rounds as possible of:
    - 10 KB Swings (53#,35#)
    - 10 HRPU

    PR on Power Clean. Nice when technique and progress fall into place. Practiced double unders and got in some GHD situps for personal Post-WOD.

  • 2013 Crossfit Games Open 13.5 Workout

    CrossFit Games Open 13.5

    Complete as many rounds and reps as possible in 4 minutes of:
    - 100 pound Thruster, 15 reps
    - 15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

    13.5 done. 2013 CrossFit Open ... done. Thanks to all the Coaches at CrossFit Richardson. Thanks to my fellow crossfitters who pushed me to push what I thought was possible. Still a lot of room to grow and still a lot of limits to push! Special thanks to my family ... who give me some props :) for pushing myself each morning.