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

  • Main Site: 800m run, 2 min rest x 3 Workout

    WARM UP
    A. Mobility
    - Ball: Feet
    - Foam Roll: Quad > IT-Band
    - Couch Stretch
    B. Dynamic Warm Up
    - POSE Run Drills
    C. Burgener Warm Up & Skill Transfer Drills

    WOD
    3 rounds for time:
    - Run 800m
    - Rest 2 min

    Time: rd 1- 2:54, rd 2- 3:20, rd 3- 3:25 - Total: 9:40

    After Party
    -1r max Power Clean
    225lb (PR)

  • Holleyman Workout

    Hero wod

    30 rounds for time of:
    5 Wall ball shots, 20 pound ball - Can't throw balls against wall, 5x 45 lbs thruster instead
    3 Handstand push-ups - Started with head to floor, but after 5 sets, used two plates to shorted the distance traveled
    225 pound Power clean, 1 rep - Started with 185 lbs, too close to my max. After 4 sets, reduced to 135 lbs

    The handstand pushups were the hardest. The area was a mess of sweat and chalk after I was done. You know it's a great workout when you sweat through your clothes and have rust stains on your shirt.

  • Tune Up Workout

    1 Mile Run (not for time)
    10, 8, 6, 4, 2
    Muscle Ups
    Box Jump (40")
    Time is only a priority if Rx
    Modified:
    30 Dips
    30 CTB Pull Ups
    30 Box Jumps at max height 32"
    Movement priority for modified

    Bench Press 3 X Max Effort @ 75% 1RM,
    95# 4-4-3 - Probably should have done this before the pullup/dips!

    Post - Tabata situps, 4 rnds weighted 15#, 4 rnds regular, 10

  • Filthy 50 Workout

    Bow Jumps 24”/20”
    Pullups
    KB Swings 1 POOD
    50 Step walking lunges
    Knees to elbows
    Push Press 65#/45#
    Back extensions
    Wall balls
    Burpees
    Double unders

  • Skills-Push Press-Dips-Metcon Workout

    A) 3 rounds not for time
    handstand holds x 30-40s
    10 kb snatch 8kg

    B) Push press
    33 (x5)-55 (x2)-73 (x2)-83-93-103-113-123-135 PR!

    C) Every 2 min for 12 min:
    6-8 weighted dips (stationary)

    6 reps all x no weight, 2#, 5#, 7#, 8#, 8#

    D) 8 min amrap
    25# seated db press
    5 cal airdyne
    15 DU

    26 total press

  • junior varsity crossfit kids Workout

    Junior Varsity:
    3 x 8:00 AMRAP
    Cindy
    5 pull-ups
    10 push-ups
    15 squats
    Rest 3:00 between each cycle.

  • Skills-Snatch-Snatch Pull-Front Squat Workout

    A. Just one set, not for time, of:
    Bridge-Ups x 1.1.1
    (hold for 10 seconds, rest for 10 seconds)
    20/15 kg Sots Press x 6-8 reps
    (doesn’t need to be heavy)
    Double-Unders x 50 reps
    Scapular Wall Slides x 8-10 reps @ 3131
    Tall Box Jumps x 6-8 reps (30")
    (build jump to roughly 85% of max effort height and step down between each jump)

    done

    B.Every two minutes, for a total of 20 minutes (10 sets), perform:
    Snatch x 1 rep

    35-37-39-45-48-51-55-57(F)-60(F)-60(PR)-61(F)

    C.Three sets of:
    Snatch Pull x 1.1.1 @ today’s heaviest snatch
    Rest 2-3 minutes

    60kg

    D.Front Squat
    * Set 1 – 5 reps @ 70-75% of 1-RM
    * Set 2 – 5 reps @ 75-80%
    * Set 3 – 5 reps @ 80-85%
    * Set 4 – 4 reps @ 85-90%
    * Set 5 – 3 reps @ 90-95%
    * Set 6 – 2 reps @ 95-97%
    Rest 2 minutes between sets.

    70-75-80-84-88-90kg

  • Strength day Workout

    CF WU

    Squat 3x5 - 60 kg - 80 kg - 80 kg

    Press 3x5 - 45 kg - 45 kg - 47,5 kg

  • Some Park Lovin' on an Off Day Workout

    Park WOD:
    Run 200 meters
    25 Wall Jumps (~24”)
    Lunge Steps Across Park (~150 meters)
    25 Push Ups
    Run 200 meters
    25 Squats
    Burpee Broad Jumps Across Park (~150 meters)
    25 Push Ups
    Run 200 meters
    Walk/Jog 200 meters
    Run 200 meters
    Walk/Jog 200 meters

  • Sprint Clean/T2B Couplet Workout

    Skill
    DUs
    I suck at double unders.

    Endurance
    15 minutes of swimming (focused on breathing & efficiency)

    Strength
    3x5 Front Lunges 50kg (3min rest)
    Destroyed my legs a bit!

    WOD
    9-6-3 reps for time of: Cleans (50kg) and T2B
    This workout was really fun. Going AFAP in a couplet feels awesome!