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

  • CFPORVOO WOD 26.6.2014 Workout

    3 ronds
    run 400m all out rest 2 min between rounds

  • Strong man relay Workout

    Relay Race

    in teams of 4:

    10 m of death crawl (2x25lbs DB /35lbs DB)

    100 m farmers carry (2x 32kg KB/ 2x46kg KB)

    100 m waiter carry (any hand) (1 x 24kg KB/32kg KB)

    100 m suitcase carry (any hand) (1 x 32kg KB/46 kg KB)

    10 m Death crawl

    Every person in the team does each set once, then move on to the next set.

    After the workout, please put the DBs and KBs in their dedicated place.

  • "Elizabeth" Workout

    21-15-9
    Squat Clean 60/40kg
    Ring Dip

    Target <11min

    Scale if needed.

  • OnRamp, day 3 Workout

    21-15-9 reps for time:
    Thrusters
    Ring rows

  • Death By Clean & Jerk Workout

    WOD: Death By Clean & Jerk (#135/95)
    Minute 1......1 C&J
    Minute 2......2 C&J
    Minute 3......3 C&J
    etc...

    Post WOD: 10 Minute Push Up Test (112)

    Teamed up with Angela for a round of Tabata Sit-Ups ...

  • CFMEDA 12701.14 Workout

    AMRAP in 15 minutes of:
    9 Deadlift 70Kg
    12 Push-Up
    15 Box Jumps 60cm

  • Split Jerk Strength

    Cycle 1

  • 04/29/2013 Workout

    Assisted pull up machine
    200*10
    190*10
    180*10
    170*10

    Trx rows 10

    Russian twists #14*75

  • Farmer Workout

    Pre-WOD:
    7x2 bench press at 85% of 1RM (#185,185#,185#,195#,195#,205#,205#)

    WOD - For Time:
    - 200 Meter Farmers Carry
    - 3x (400 meter Run, 25 HR Push Ups)
    - 200 Meter Farmers Carry

    Post WOD (Personal):
    - 1000M Row / Moderate Pace (3:53)

    Working to embrace running more in WODs, control breathing ... work at what I suck at! Happy with time today, did not sandbag pushups, did my reps and pushed to spring that last corner of the farmers carry. Personal row to "wind down" and build some endurance. Sorry about the sweat!

  • 4th Day of Crossfitmas Workout

    Crossfit Christmas Challenge:
    - 1 Round of Helen, 3:11; .5 pt
    - Tabata Squat - Bar Must Stay on Shoulders (95#), 45 reps; 1 pt
    - 1 Minute Tire Flip, 15 reps; 3 pt
    - 1000M Row, 3:50; 2 pt

    DANG IT! 1 second off getting a full point for Helen, and 10 seconds off getting 3 points for row ... just a little extra effort goes a long way ... another lesson learned! Keep pushing the boundaries of what I think I can do.