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

  • Death by pull ups and dips Workout

    For time
    210 pull ups
    210 dips

  • Tisha Workout

    6 rounds:
    30s on, 30s rest for each exercise
    Wall balls (20/14)
    Med ball cleans (20/14)
    Med ball squats (20/14)
    Toes to bar
    Hand stand walk
    Pull-ups

  • January 6th WOD Workout

    Warm Up:
    - 30 Grasshoppers
    - 5 Bar Touching Burpees
    - 3 Strict Pull Ups

    Strength / Skill:
    - 5x3 Cleans, As Heavy As Possible

    WOD - For Time:
    - 10, 8, 6, 4, 2 Clean & Jerk (135#, 95#)
    - Complete A Round Of Cindy after each set of Clean & Jerk
    (5 Pull Ups,10 Push Ups,15 Air Squats)

    1st workout in new box. Awesome job by CrossFit Richardson on getting it done. Going to be awesome place to push limits.

  • Inspiring Workout

    Warm Up

    Strength / Skill:
    5X5 Bench Press

    WOD - 8 Minute AMRAP/10 minute clock:
    - 5 Dead Lifts (#185/115)
    - 10 Hand Release Push Ups
    - 30 Double Unders
    Note: Final 2 minutes of 10min clock: max hand stand push ups.

    4 Rounds RX and 10 Hand Stand Push Ups.

  • Squabble Workout

    Strength / Skill:
    - 1x20 Back Squat (+5% of last weeks weight). If you missed the Wednesday squat day, add 5% to your previous weight. This is week #2 of the 1x20 Back Squat.
    - 5x3 Bench Press

    WOD - 7min Ascending Ladder:
    - 3 HSPU
    - 3 DB / KB Snatch (3reps right arm; 3 reps left arm)

    - 6 HSPU
    - 6 DB / KB Snatch
    - 9 HSPU ... etc.
    Ascend up until 7min clock expires. As heavy as possible on the DB / KB snatch.

    Missed squat day; so finished 2nd week of 1x20 back squat. WOD #35 DB, finished round of 12 HSPU / DB Snatch and 3 reps into HSPU before clock expired. 915M total on row, and lowest round of situps 8 reps, really died out on both row and situps toward the end.

  • Superkids 7-9 v WOD Workout

    5 kierrosta:

    10m kaikkia

    -Hyljekävely
    -Valakyykkykävely
    -10 sek + 10 sek hollowpito pallon kanssa
    -10 askellusta pallolle käsillä

  • Grenade Workout

    Strength / Skill:
    - Work up to a heavy set of 2 Hang Snatch

    WOD - For Time:
    - 50 KB Swings (#53/35)
    - 40 O/H Weighted Lunges (#45/25)
    - 30 Burpees to Bumper Plate
    - 20 Hang Snatch (#95/65)
    - 10 Strict Pull Ups

    Another RX workout. 53# KB, 45# Bumper Plate for lunges, 95# for snatch and all strict pull ups. 45 years old, 6'5", 195# … I will take what I can get! Only worked 65# for snatch skill work as I am really trying to make sure I can catch it in a squat and progress from there. Mobility is not there, but it will get there dammit!

  • Warm up Workout

    • EMOM x6:
      1.) Row
      2.) Burpee
      3.) Bike

    • Mobility ...

  • Ninjat 14-16v WOD Workout

    AMRAP :)

    2 min AMRAP assaultbike

    2 min lepo

    2 min AMRAP lisäpainoaskelkyykky 35 lbs

    2 min lepo

    2 min AMRAP rengassoutu

    2 min lepo

    2 min AMRAP DU

  • 14.8.2017 Ma Jatkoryhmä Bench Max Effort Workout

    2Lankun penkki max1 + päälle 1x5-8
    Dippi 5x12-15
    Face Pulls 50 toistoa
    Kohautukset 50 toistoa
    Leuanvetoja muutama sarja