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

  • Fran Workout

    For Time:
    - 21-15-9
    - Thrusters (Rx 95/65)
    - Pull Up

    Post WOD:
    - 4X25 Sit Up

    Not happy with time. Feel like my form on thrusters was good which is probably why I am not happy with my time if that makes sense.

  • Box jump, T2B & db thrusters Workout

    6rounds for time:
    9 reps box jump 30/24
    11 reps T2B
    12 reps Db thruster 2x22,5/15

  • Ultimate challenge Beginer WOD #2 Workout

    Fot time:
    50 KBS / 25 Tire flip
    40 KBS / 20 Tire flip
    30 KBS / 15 Tire flip
    20 KBS / 10 Tire flip
    10 KBS / 5 Tire flip

  • mWod, Mobility project ep. 7 Workout

    Test: Deadlift set up position, Active bottom position in the squat;
    Mob: Try and stick the head of your femur out your bottom.
    Re-test: Deadlift and Squat Positions

    http://www.mobilitywod.com/2010/08/episode-07-bro-your-navicular-bone-dropped/

  • Pull-Up/HSPU - 110815 Workout

    With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

    Use as many sets in any order each minute as needed.

    19 (4 HSPU + 15 Pull-up)

  • Monday 110815 Workout

    buy in:
    1200m run
    5:50

    WOD:
    21-18-15-12-9-6-3 rep rounds for time of:
    PUll-ups
    HSPU
    11:48

  • Olympic Lifting class Workout

    Another fantastic 1 hour lifting session with Caleb Ward.

    Snatch - I stayed at 95# for a whie and just kept working on speed of the movement. So I started working towards a 1RM again after about 30 minutes of working on speed and I tied my PR of 155# snatch on my 3rd snatch progression. I tried 165 a few times but I was just gassed! 165+ is totally on my radar!!!

    Clean - I started doing cleans with about 15 mins left in the hour, started at 135, then hit 185 on the 2nd lift. Felt great and I jumped to 215, kept catching it in the squat just couldn't stand up. Tried it a few times and dropped it down to 205. Again same thing. I think my quads were just beat!

    Overall, a great night :) Happy for progress!

  • Fran Workout

    For Time:
    - 21-15-9
    - Thrusters (Rx 95/65)
    - Pull Up

    Post WOD:
    - 4X25 Sit Up

    Not too bad - would have liked to rest less between pullups but thrusters were much better than I thought they'd be.

  • Fran Workout

    For Time:
    - 21-15-9
    - Thrusters (Rx 95/65)
    - Pull Up

    Post WOD:
    - 4X25 Sit Up

    Second time to do Fran. Since May, my Fran time improved by 2:25 and 20#. Crossfit has rehabbed my broken shoulder more in 3 months than physical therapy did in 6. Proud of and amazed at my progress. Next Fran will be rx!

  • Everyday I'm Shufflin' Workout

    5 rounds:
    -200m (sprint)
    -100m (jog)
    -100m (sprint)
    -rest 30s

    Lung capacity lacking on both of today's exercises.