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

  • Warmup Workout

    Warmup

    5 Rounds For Time @ 75% Effort
    250m Row
    8 Double KB Clean
    8 Double KB Push Press
    *Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

  • 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.

  • 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.

  • WOD Workout

    3 Rounds
    20 DB box step ups 50/35#
    20 DB snatch
    60 Dubs/120 singles

    EMOM 5 wallballs 20/14

    • start workout with wallballs

  • Warm up Workout

    High knees
    Butt kicks
    Shuffle swings
    Toe touches
    Toy soldiers
    Lunge with twist

  • 10/7/20 Workout

    Warm up(10)
    2rds
    20 mountain climbers
    10 plank tap
    20 heels to rear
    10 lunge

    GRT(24)
    walk, run, bike, move

    Finisher
    1:00 plank
    1:00 quad stretch

  • Accessory wod Workout

    4-5 sets:
    10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
    15 GHD Hip extensions @ 2222 tempo
    20 Ab mat sit-ups @ 3111 tempo

  • Powerbuilding dag25 Workout

    Run/row 8x1000m 1min vila

  • January 3rd WOD Workout

    WOD - Partner WOD For Time:
    3 Rounds
    - 20 Lunges
    - 15 Hang Clean (135#,95#)
    - 20 KB Swings (53#,35#)
    - 15 Burpees
    Note: Each person completes each movement; partner cannot start next movement until partner completes their reps. Only one person is working at a time.

    Post-WOD:
    4x 50M Farmers Carry

    Don't remember time ... But we finished first in our class. 115# for clean and 53# for KB swings. 110# each side for Farmers Carry using Rogue bar.

  • 12/30/2013 Workout

    WOD #1:
    10 Min - On The Minute Every Minute (OMEM)
    - 5 Clean & Jerk, As HEavy As Possible

    WOD #2:
    10 Min AMRAP
    - 4 Burpees
    - 8 DB / KB Thrusters (35#,25#)
    - 12 DB / KB Weighted Lunges (35#,25#)

    Post WOD:
    - 50 GHD
    or
    - 50 T2B
    Note: You may mix GHD and T2B movements.