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

  • Mainsite WOD 5/1/13 Workout

    Deadlift 3-3-3-3-3

    235
    275
    295
    305
    315

  • FBG - CrossFit CFT Workout

    1A - Mid Thigh Snatch
    1B - Handstand Hold

    2 rounds of:
    "Fight Gone Bad!"

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

  • 4/29/13 Workout

    deadlifts
    hang clean
    front squat

    10,9,8,7,6,5,4,3,2,1

  • WOD 1/14/13 Workout

    Strength
    Every 45 seconds for 6 sets perform:
    1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean @135

    Conditioning
    AMRAP in 8 minutes:
    • 2 Down & Back Turf Runs
    • 20 Air Squats
    • 10 Push Jerks (#145/105)
    Rest 1 Minute
    AMRAP in 3 minutes of:
    Lateral Over-the-Bar Burpees

  • Lifting: 5/3/1B w2 presses Workout

    Quick garage workout.

    Warmup:
    5 min jumprope/DU practice; resistance band stuff.

    PRESS:
    Week 2
    50# x 3, 65# x 3, 75# x 3+ (11 reps)

    Calculated at a theoretical 99# 1RM for the press. New technique & better form have helped.

  • EMOM 15 Workout

    5 rounds, change movement after everything minute:
    1) Legless rope
    2) row 200 m
    3) 15 push-ups

  • 140516 Strength

    Every 30sec 1 rep for 15min

  • Push, Pull, Run Workout

    Strength:

    4 x 5 of the following (alternate between movements):

    •      Weighted Pull up (or muscle ups)

    •      Weighted <a href='/journal/movements/352'>push up</a>

    Cond:

    3 Rounds for Time:

    •      Legion <a href='/journal/movements/1280'>Run</a>

    •      30 <a href='/journal/movements/81'>kb snatch</a>es (15 each arm)

    •      30 wall ball

  • Boomsauce Workout

    Monday:
    4 Rounds (not for time):
    2 x Turkish Get Up (2 each arm)
    5 x weighted pull ups

    *Olympic Option*7 x 2 Clean + 1 jerk (only jerk on the last clean of the set) from the blocks (bumpers stacked to just above the knee) - People can have their own bars and use the same blocks (stack bumpers up to knee height).  If too many people want to do this, have them go from the hang instead of bumpers

    Conditioning:24-20-16-10-6
     - single arm kb thruster (53/35, reps are total so split between each arm) 
     - Hand Release Push Ups

  • Push, Pull, Run Workout

    Strength:

    4 x 5 of the following (alternate between movements):

    •      Weighted Pull up (or muscle ups)

    •      Weighted <a href='/journal/movements/352'>push up</a>

    Cond:

    3 Rounds for Time:

    •      Legion <a href='/journal/movements/1280'>Run</a> 1/2 mile

    •      30 <a href='/journal/movements/81'>kb snatch</a>es (15 each arm) 44lbs

    •      30 wall ball 20lbs