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

  • Pause back squat 5x5 Strength

    Pause back squat 5x5

  • Back Attack 5 Workout

    Wide grip pull-up (strict form):
    BW (84kg) + 15kg x 8 = 792
    BW + 20kg x 5 = 520
    BW + 20kg x 4 = 416
    TOTAL = 1,728

    Bent over barbell row:
    60kg x 8 = 480
    60kg x 8 = 480
    60kg x 8 = 480
    TOTAL = 1,440

    Seated Cable Row:
    68kg x 8 = 544
    75kg x 8 = 600
    75kg x 8 = 600
    TOTAL = 1,744

    Reverse Cable Fly:
    3.75kg x 8 = 60 (each arm)
    3.75kg x 8 = 60
    3.75kg x 8 = 60
    TOTAL = 180

    GRAND TOTAL = 5,092

  • Grover (120210 - CFR) Workout

    120210 for time:

    800 m run (row)
    50 power snatch (75, 45)
    30 pull ups

  • Bit of a Grind WOD Workout

    Complete 5 rounds for time:

  • Nicole Workout

    “Nicole”

    20min AMRAP

    400m Run

    Max Pull ups

    After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

    83 in 7 rounds as follows:

    20
    15
    10
    10
    8
    10
    10

    I got a little sloppy in the middle, but felt good at the end. The new girl in our class (don't know her name) ran like a frickin' deer...tried to stay with her. My PR was 96 back in early May, so this was a little weak for me.

  • 20min AMRAP Workout

    AMRAP 20min
    20 pull up
    20 squats
    20 double unders

  • 15 Min AMRAP - OHS, HSPU, Double Unders Workout

    15 MIN AMRAP
    - 3 Overhead Squats (135/95)
    - 6 Handstand Push-ups
    - 25 Double Unders

    My OHS suck, my HSPU suck, my DU suck...not a good workout for me. Did 95# on OHS, weight was fine but still having difficulty in getting deep enough in my squat due to back. HSPU are getting much better, but lost depth after the second round and did box HSPU on round 5. Best day of DUs...did about half of the DUs and 3:1 SU for the others. Total of 5 rounds plus OHS.

  • Run & Burpees Workout

    Run 1mi
    50 burpees
    rest 2min
    50 burpees
    Run 1mi

  • Hatefull 8 Workout

    8min EMOM
    8 Wall ball
    8T2B

  • CrossFit Totals Workout

    CrossFit Totals- 500!

    Back Squat 190# PR (from185)

    Shoulder Press 70#

    Deadlift 240# PR (from225)

    480 last time, So happy! Deadlifts felt great! Failed at 200# for back squat twice so that was disappointing but still a PR by 5#. Shoulder press didn't change but that isn't really a surprise :)