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

  • CFG 12.4 Workout

    12 Minute AMRAP

    150 Wall Ball 9' #10
    90 DU
    30 MU

  • Softball Workout

    Softball

  • TTB, pushup Workout

    10 rft: 5 ttb, 10 pushup.

  • Row+ 21-15-9 Workout

    For time:
    Row 1000 m
    21-15-9 Box Jump, Pull Up
    Row 1000 m

  • 3-15-2012 Workout

    21-15-9

    Deadlift (DL) #225/150(#103)
    Box Jump 30"/24"(17")

  • Squat 1RM; Tabata Back Squats/Box Jumps Workout

    20 minutes to reach 1RM on back squat

    Then, using ~50% of 1RM, do Tabata back squats and box jumps, alternating. Meaning, do 20s of squats, rest 10s, 20s of box jumps, rest 10s... so you wind up with 4 rounds of each movement.

    1RM = 105 lbs. Back Squat...just did BW not max rep due to preg

    Tabata:
    squat(65 lbs.)/box jumps(did step ups)
    Low round was 8/10

  • TTP Test week Workout

    135 min

    SPORT (SKILL) / WEIGHTLIFTING (APPLIED)
    1.Skill
    A. Ring muscle up – 30 repetitions for time
    Time cap. 10 minutes
    Result: 11 reps
    Sets: singles

    2.Applied weightlifting
    A. (Squat) snatch – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    55 kg * 0,7 = 38 kg
    Result: 22 reps

    B. (Squat) clean and jerk – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    67 kg * 0,7 = 47 kg
    Result: 23 reps

    3.Skill
    B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
    Time cap. 5 minutes
    Result: 0 reps

    C. Toes to bar – 50 repetitions for time
    Time cap. 3 minutes
    Result: 42 reps in 3 minutes
    Sets: 6*5, 3, 4*2, 1

    4.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • Masters Qualifier Event 4 Workout

    For time:

    • 100 pull-ups
    • 100 wall-ball shots, 20-lb. ball

  • Power clean 5x4 Strength

    Power clean 5x4

    every 2.5min

  • Olympic Lifting training with Caleb Ward - Clean & Jerk Workout

    Olympic lifting training with Caleb Ward at CrossFit Steele Creek.

    I PR'd both lifts today but still felt like I need to get through the block in my head! Form looked good though!
    Squat clean = 80lbs
    Jerk = 70lbs - It was much easier to clean 70!