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

  • 2013 Crossfit Games Open 13.3 Workout

    12 Minute AMRAP
    -150 Wall Ball Shots (20 lbs to 10' Target/ 14 lbs to 9' Target)
    --90 Double-unders
    --30 Muscle-ups

  • 13.3 Workout

    150 Wall Ball ( I did some...don't know how many but I did use the 14# ball and did the 12 mns)
    90 Double Unders (nope)
    30 Muscle Ups (nope)

    12 min AMRAP

  • 3/23/13 Pain Clinic Workout

    6 Min Amrap
    1. gate run
    OH lift...did 65lb (bar/plates)
    2. Row 250m
    Wall sit
    3. Slam ball (did first round with 10lbs then switch to 20lbs)
    Step up..(Used med step, not baby step)
    4. 7 burpees
    air squats (pay attn to right knee!!)

  • gym WOD Workout

    TGU
    10:12
    8:15
    8:20
    6:25
    4:30
    4:35
    2:40
    1:45# multiple rounds of 1RM

    then

    10-1 Ladder
    Ring Push-ups
    Pull-ups
    Split Jump

  • beefcake Workout

    3x5 back squat: 185#
    shoulder press (115#): 3 - 2+1push press - 5 push press
    3x3 clean: 175# - 155# - 155#

  • Open WOD 13.3 Workout

    150 Wall balls @ 9:40
    4 DU
    12:00 cap

  • Annie - einnA Workout

    100-80-60-40-20-40-60-80-100 single unders
    50-40-30-20-10-20-30-40-50 Situps
    18:47

  • Crossfit Open 13.3 Workout

    12 minute AMRAP of:
    150 Wall balls, 14#
    90 Double-unders
    30 Muscle-ups

    Total reps: 103

    There is nothing here that I like or can do well or at all. Wall balls are just so hard for me to hit the target and I'm not sure if I've ever used a 14# ball before.
    I got a 103 reps, but I did so many more, possibly 130, but ever 3 or 4 throws was a no rep. The judge was great and said I was so close. I tried to make everyone count like he said, but just kept running out of steam on that 3rd throw. Every rep that counted had to be a high jump squat. Plus my arms just would give out. I pushed to the end and got that 103 rep just as the time was called. My aiming ability is just terrible, ah well. It's nice to be judged, if I had done this alone I would have let all those reps slide. I'll never get better that way.
    At least I got a few double unders during my warm-up, so yay.

  • 5K Race Workout

    Skill
    EMOM for 3 minutes: 10 Strict Ring Dips

    Endurance
    5K Race
    Again I have no idea what my time was.

  • Friday, March 22, 2013 Workout

    Warm Up
    3 Rounds
    10 Good Mornings
    10 Squat to Stand
    10 Scap Push Ups

    Strength/Skill
    A1: Deadlift x 5
    A2: Ring Push Ups x 10

    MetCon
    10 Minute AMRAP
    5 CTB Pull Ups
    10 HR Push Ups
    15 KBS (53/35)