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 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 ...

  • Burpees , toes to bar , GTOH Workout

    3 x

    3 Min max Burpees

    Rest 90 Secs

    3 Min Max Toes to bar

    Rest 90 Secs

    3 Mins palte GTOH 15/10kg

    Rest 90 Secs

  • 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.

  • WOD 310315 Workout

    A.M.R.A.P. 10'
    ► 20 HSPU
    ► 20 Cal Row

  • Clean 55 % 1 RM Strength

    Reps every 30 seconds

  • Ke 5.2. Strength

    Tänään oli hyvä tunnelma tehdä! Päätin heti mennessä et tänään en sitten nysvää ja pitää alkaa haastaa itseään.

    Vajaa 4vk sitten 5x3 etukyykky 55,60, 65, 67,5 ja 70. Tänään tein 65, 70, 72,5, 75 ja 77,5. Viimeinen toisto oli todella raskas ja sen sai kyllä jo kyykätä tosissaan ylös :D mutta nousi ilman asennon kaatumista. Ens kerralla vielä kovemmat sarjat!

    Tempokyykyt 4x10 42,5kg (viimeksi 3x10 40kg). Meinasi lähteä järki! Aina jossain seiskan kohdalla ahdistaa ja tekis niin mieli pysähtyä, mutta eieiei :) oli ihanaa!

    Pk 30min (1000m row, 50 du, 50 kb swing 12kg, 50 walking lunge, 50 sit up): 2 kierrosta ja muutama kymmenen metriä soutua. Syke pysyi tänään tosi hyvin! Du nostaa kyllä, mutta hönkäilyllä laskikin helposti. Muissa ei juuri vaikeuksia. Jee!! Huomenna onneksi jo seuraava :)

  • Minute by Minute Workout

    Pre-WOD:
    - 5x5 Bench Press (75%)
    - 5x5 Back Squat (75%)

    WOD:
    Sprint length of gym touching the wall on the minute every minute increasing each round; must touch wall each length of the court:
    - 1st minute, 1 length & rest time remaining
    - 2nd minute, 2 lengths & rest time remaining
    - 3rd minute, 3 lengths & rest time remaining
    - 4th minute, 4 lengths & rest time remaining ... etc.
    Go until you cannot complete required lengths within the minute interval.

    Post-WOD:
    - Knockout! some basketball to wind down ...

    5:30am got 11 rounds, our 6:30 class top was 10 rounds ... happy to just touch wall and finish 9 rounds.

  • Swing Sets Workout

    Pre-WOD:
    - 3 Back Squats
    - 3 Weighted Pull Ups

    WOD - For TIme:
    Reps: 35, 25, 15
    - KB Swings (#53/35#)
    - KB Weighted Sit Ups (#53/35#)

  • Row Intervalls Workout

    4x 300m