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

  • Loredo Workout

    This workout was the Main Site WOD 1 time on 12/31/2012
    Six rounds of:
    24 Squats
    24 Push-ups
    24 Walking lunge steps
    Run 400 meters

  • Squat Snatch 10x3 Strength

    EMOM10 of 3 TnG reps of Squat Snatch, starting at 40% increasing weight

  • PFT Workout

    Run- 21:37
    Pullups-6
    crunches-100

  • CrossFit Open 2012 wod #1 Workout

    7 minutes max burpees

    The 6 inch touch with both hands jump and the chest to ground make this one a killer.
    Seriously the only time 6 inches is too much.

  • 1-5-13 Team Workouts Workout

    Team Workout 1:

    14 Min Cap - 800m run, Pistols (I min AMRAP), I RM Snatch, Handstand Walk for distance - NOTE: each member did all movements and totals were the sum of each members results - MSH results: 800m run 4:15, Snatch - 175, Pistols - 4, HSW - no attempt

    Team Workout 2:

    Each person completes: 30 WBs (20/14) done in sequence then: 300m Row, 30 KBs (70/53), 30 Hang Cleans (135/95), 30 B Jumps (24) - all of these done by each team member relay style - then finish w 30 deadlifts (225/135) done by each member in sequence.

    Time - 24:28

  • "HOME WORKOUT" Workout

    OPTION 1.:

    A.
    2-3 rds:
    6-9 cal Air bike
    10 Air squat + 5 Push ups
    10 Sit ups + 5 Active shoulders

    Mobility:
    - Lunge complex
    - Up & down dog
    - Pigeon strerch
    - Couch stretch
    - Shoulder pump

    1 rnd: (Hard)
    12 Shuttle run (5m)
    12 Squat jumps
    12 Sit ups

    B.
    AMRAP 20min.:
    12 Shuttle Run (5m)
    12 Squat jumps 
    12 Sit ups

    OPTION 2.:

    A.
    Row/Run/Bike/Ski
    Warm up:
    5min. Easy + 3x30s.hard/30s.rest
    + stretch

    B.
    6x6min / Rest 2min.
    First 4min.: 90-95% (Moderate)
    Last 2min.: 95-105% (Hard)

    C.
    Cool down:
    5-10min.
    + stretch

  • 1-4-13 Metcon (Ring Rows, K2E, KBs) Workout

    Metcon:

    12Min AMRAP: 5 Ring Dips, 7 K2E, 9 KBs (70lbs)

    Results - 10 Rnds plus 8 reps

  • 5 rft 10 ttb, 10 p snatch, 10 wall ball Workout

    Completed 4 rounds
    5 toes to bar
    10 65# power snatch
    10 45# kettle bell thruster

  • CF PK E3mom Workout

    On every 3min

    Sprint 100m + 20cal assult bike
    15x Wallball @20/15lbs +20cal assult bike
    9x t2b + 20cal assult bike
    3x bar muscle ups + 20 cal assult bike

    Mark amount of 3min rounds completed..

  • Outlaw 130104 Workout

    Strength
    For Monday:

    1) Deadlift - Skipped.. legs still unreasonably sore

    2a) Bench Press:
    1X8 @ 70%, (225)
    2X5 @ 80%, (255)
    2X3 @ 85%, (275)
    - rest 60 sec.
    -- Made all reps, felt pretty easy. Need to re-test bench max

    2b) Strict Weighted Pull-ups:
    1X8 @ 60%, (60 lb)
    2X5 @ 70%, (55 lb) - Dropped weight on the second and third sets
    2X3 @ 75%, (60lb)
    - rest 60 sec.

    Notes: 2a & 2b should be performed in alternating sets.

    Conditioning

    9 Bar Muscle-Ups
    50 Split Jumps (alternating)
    30 Wall Balls 20/14#
    7 Bar Muscle-Ups
    40 Split Jumps
    20 Wall Balls 20/14#
    5 Bar Muscle-Ups
    30 Split Jumps
    10 Wall Balls 20/14#

    For time.
    11:42 Rx
    - Bar MU felt good, but could only get 3 at a time...All wall balls unbroken

    Midline (later today)

    1a) 3XME L-Sit Holds – rest 45 sec.
    - 30, 20, 20
    1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
    - all reps with 210lb