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

  • Midline Mayhem Workout

    5RFT
    20 Alternate OH Walking Lunges w/ 20kg DB
    30 Hollow Rock

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • Hike Workout

    Falls Rd trail head to Devil's Backbone

    11 miles
    4 hours
    +/- 3000 feet elevation

  • Day 31.5 Workout

    3 rounds:

  • Lower & Grip Workout

    EMOM - 12 Minutes
    1 - 5 Single Leg Glute Bridges (each leg)
    2 - 5 Broad Jumps (Stick Landing)
    3 - 20m Farmer Carry

  • EMOM 5 Workout

    0:30 max distance HS walk

  • Endurance WOD Workout

    30 min AMRAP
    Swim 50 meters ( down and back) or run from playground fence near splashpad to fence near dumpster and back
    10 wall balls
    10 push ups
    10 air squats
    10 sit ups
    10 MB thrusters
    10 cal row
    * you will need a swim suit, water shoes, flip flops, or regular gym shoes. If you don't want to swim in pool, then you can do the run. We can meet in BM room to warm up. Have fun!

  • CrossFit Journal Fitness Test #3 Workout

    CrossFit Journal Fitness Test #3:
    - Tabata Squats
    - 30 Sec Rest Before 4Min Clock

    - 4Min Max MUs (Mod:Pull ups + Ring Dips total reps)
    Note: Count lowest round of air squats completed during tabata clock. Modification of pull ups and ring dips; equal reps of each movement is target. Example, 5 pull ups, 5 ring dips ... repeat as many rounds in that 4Min.

    Birthday WOD - "Sandy" For Time:
    Craig Sandy 26 years old
    - 26Cal Air Dyne
    - 26 T2B
    - 26 Burpees

    Completed minimum 15 air squats through all 8 rounds of tabata. Completed 40 reps, 20 pullups + 20 ring dips during 4min clock. Forgot to hit "start" on airdyne, and rode about 30 seconds before realizing that, so legs were toast when I actually started the cal clock. All T2B and burpees, well they smoked my arse! made it through, TGIF! Citius, Altius, Fortius!

  • Day 20 Workout

    Rest & Recover

  • Fun! Workout

    Warm Up: (as quickly as possible)
    - 50 DU's
    - 40 Air Squats
    - 30 Sit Ups
    - 20 Push Ups
    - 10 Pull Ups

    Strength / Skill:
    5x1 Complex of the following movements ...
    - 1 Power Clean
    - 2 Front Squats
    - 1 Jerk

    WOD - 12 Minute AMRAP:
    - 12 Wall Ball Shots (#20/#14)
    - 12 Burpees

    Got some nightmares back to 14.5 with all the burpees! But comparatively, the 12 min AMRAP cannot touch 14.5. Finished 6 rounds and happy with that. My 18 year old son was leaving me in the dust on this, so he was a good rabbit to catch. Full depth and hit the 10' target each time ... happy with that. Sounds dumb saying I hit the target and broke parallel, but a lot of integrity is often sacrificed for rounds and fast times!