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

  • front squats ring dips Workout

    ME: strength
    Push jerk 5X2
    145

    3 rnds
    9 front squats 135
    21 ring dips
    WOD was great finished better than I thought I would.

  • Hammer Farts Workout

    Hang Power Clean
    3-3-3-3-3 at 80%1RM

    9 minute AMRAP
    6 x Power Clean (155/105)
    9 x burpees

    Did a legion run to warm up

  • Diane Workout

    21-15-9

    Dead lift 150lb
    Handstand pushups

  • 2012 CrossFit Games Opens 12.4 Workout

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (14# at 9 ft line for women)
    90 Double-unders
    30 Muscle-ups

    Did 40 wall balls straight through before breaking up into 10's. Around 110 I had to do a set of 5, but then went back to 10's. Finished wall balls in 9:10

    Going from the wall balls to double unders was interesting! That first jump felt like I couldn't get off the ground! Broke them up in 30's with no missed reps. Finished double unders by 11:05ish

    Attempted, but but didn't succeed in muscle ups :( Just spend the last minute working on the big kip and shoot through.

  • Strive Workout

    Pre-WOD: Turkish Get UP- 10 each hand

    For Time:
    -1000 Meter Run
    -30 HSPU
    -1000 Meter Row

  • 3-14-2012 Workout

    15 Minute AMRAP

    9 TTB/Pullups (blue)
    15 KB Swings (#26)
    100M Run

  • Bacon & Almond Butter Workout

    Warmup: 15/15 x 5 KB Snatch

    Skill: Handstand Pushup (more advanced folks can try the freestanding HSPU)
    5 x 5

    Workout: 5 Rounds
    Gate Sprint
    20 Pullups
    10 HSPU

  • Chest and Back Workout

    Dumbell Bench Press + Butterfly Curls
    - 40kg x 5 + 16kg x 8 (each dumbbell)
    - 44kg x 5 + 18kg x 8
    - 48kg x 4 + 18kg x 8

    Weighted Pull Ups:
    - BW x 3, 29kg x 2, 30kg x 2, 40kg x 2, 45kg x 2
    - Wide Grip Towel Chinups: 10, 8, 6, 4

    Decline Bench Press (3secs lower, 1sec pause at bottom, 1sec raise):
    - 60kg x 8
    - 80kg x 7
    - 100kg x 2

    Straight Arm Cable Push Down:
    - 26.25kg x 7, 31.25kg x 7, 31.25kg x 7

    Cable Front Raise (palms up, handle in each hand):
    - 8.75kg x 7, 11.25kg x 7, 8.75kg x 7

  • Fran Workout

    21-15-9

    Thrusters 95/65

    Pull-ups

    Not an awesome PR, but a PR.

  • Back Squat 3-3-3-1-1-1 Workout

    Increase weight for each set of reps, 90 seconds rest in between.

    Results:
    105-125-145-155-165-165