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

  • 120720 Workout

    30 GHD sit-ups
    225 pound Deadlift, 30 reps
    30 Double-unders
    95 pound Overhead squat, 30 reps
    30 Pull-ups

    *Jumping jacks for double-unders
    *Front squat for overhead squat

  • Superkids 7-9 v WOD Workout

    5 kierrosta

    10 x 5 m burpee pistejuoksu
    20 flutterkicks (hollow-asennossa!!)
    3+3 lintukoiraa

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Keksitään omista suosikkiliikkeistä 15min amrap

    Loppuvenyttelyt ja hyvää kesää

  • Snatch 2x4 Strength

    Tempaus 2x4

  • Good Friday Workout

    Pre-WOD / Warm Up:
    (2) Rounds
    - 10 Strict Pullups
    - 10 Push Ups
    - 10 GHD Situps
    - 10 Back Extensions
    (1) 250M Row somewhere within the Warm Up

    WOD - For Time:
    - 800M Run
    - 21 KB swings (53/35)
    - 21 goblet squats
    - 400M Run
    - 15 KB swings (53/35)
    - 15 goblet squats
    - 200 M Run
    - 9 KB swings (53/35)
    - 9 goblet squats
    - 100 DU
    Work Double Unders! Don't settle for just singles if at all possible. Count failed attempts as reps!

    Yeah, this one hurt. Running workouts are a true test! Thanks Coach Slaughter for pushing us through and really helping with getting Double Unders more into our repertoire of skills.

  • 22.4.2018 nuoret Workout

    lepohommia

  • 11-3-16 Workout

    Weightlifting:

    Bench Press - 15-6-5-4-3 EMOM
    Incline Bench Press - 15-6-5-4-3 EMOM
    Pull Ups - 4 Sets to Failure EMOM
    Barbell Row - 15-6-5-4-3 EMOM
    K2C - 5 Sets of 25 Reps EMOM

    Crossfit:

    22 TTB
    22 Clean and Jerks @ 95/45

    200 M Sprint

    1RM Squat Clean (5 Min Max)

  • 2013 Crossfit Games Open 13.5 Workout

    CrossFit Games Open 13.5

    Complete as many rounds and reps as possible in 4 minutes of:
    - 100 pound Thruster, 15 reps
    - 15 Chest to bar Pull-ups

    If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
    If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
    If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
    Etc.

    13.5 done. 2013 CrossFit Open ... done. Thanks to all the Coaches at CrossFit Richardson. Thanks to my fellow crossfitters who pushed me to push what I thought was possible. Still a lot of room to grow and still a lot of limits to push! Special thanks to my family ... who give me some props :) for pushing myself each morning.

  • 1-800 Swing Push Workout

    Pre-WOD:
    - Work up to a heavy 3 rep max Power Clean (115#, 135#, 155#, 165#, 175#)
    - Work up to a heavy 3 rep max Strict Press (95#, 115#, 125#)

    WOD - 8 min AMRAP:
    - 800M Run
    In the time remaining, complete as many rounds as possible of:
    - 10 KB Swings (53#,35#)
    - 10 HRPU

    PR on Power Clean. Nice when technique and progress fall into place. Practiced double unders and got in some GHD situps for personal Post-WOD.

  • Carry Conditioning Workout

    In Time It Took To Complete 1 Mile Run:
    Max Distance Farmer's Carry

    Dumbbells: 23 / 16 kg's