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

  • Open gym Workout

    Open gym sorry for the late post I’ll be here to 9:30

  • Bananas Workout

    Pre-WOD:
    5x3 Front Squats, 2 Second Pause At Bottom

    WOD- For Time:
    - 100 DU's (2:1 Singles)
    - 35 KB swings (53#/35#)
    - 35 HRPU's
    - 35 T2B (2:1 Sit Ups)
    - 35 DB Thrusters (45#/25#)
    - 400m run

    Singles, 53# KB & 35# DB for thrusters ... all else RX. Kicked my butt today, man ... this hurt.

  • Come On! Workout

    Pre-WOD:
    1x20 Back Squat

    WOD - 12min AMRAP:
    - 12 Dumbbell Snatch (6 right, 6 left - choose weight)
    - 12 Air Squats
    - 12 Pull Ups

    Completed 5 rounds + 12 Snatches + 12 Air Squats

  • Wi Imported Workout

    Pre-WOD - 11 Minute Clock:
    - 5 minutes
    2 Power Snatches OTEMEM (95#)
    - 1 Minute Break
    - 5 minutes
    1 Power Snatch OTMEM (115#)

    WOD - 10 Minute Clock OTMEM:
    Alternate Minutes (Minute 1, KB; Minute 2, 200M; Minute 3, KB ...)
    - 15-KB Swings (53#,35#)
    - 200 meter run

    Surprised when Jon was counting down 10,9,8 as we came in from that first 200M run! Got the heart rate up "a little" :) Happy to make time at last 200M ...

  • 2nd Day of Crossfitmas Workout

    Pre-WOD
    5 X 3 Shoulder To Overhead (115#,135#,145#,155#,165# - Failed on 3rd rep)

    WOD - 12 Days of Crossfitmas:
    - Farmer's Carry: 10 Rounds = 10 Points (Completed On Monday Post-WOD)
    - 500M Row: 1:40 = 2 Points
    - Static Hang Chin Up: 48 Sec = 3 Points
    - L-Sit: 30 Sec, But Not Official L-Sit = .5 Points
    - Tabata Sit Ups: 82 = .5

    L-Sit for me is feet off the ground, not full extension with this 6'5" frame.

    Total Points To Date: 16 points

  • Flurry Workout

    Pre-WOD:
    Power Cleans - Increase Load Each Round
    3-2-1; 3-2-1; 3-2-1
    115#,135#,155#; 135#, 155#, 165#; 155#,165#,165#

    WOD:
    - 5 HSPU OTMEM for 5 Minutes

    3 RFT:
    -10 CTB Pull Ups
    -30 II Unders (3:1)

    Post-WOD:
    Farmers Carry (70#/53#)

    Completed 10 complete down and back for Farmers Carry.

  • Ace Workout

    Pre-WOD:
    1X20 Back Squat (+5%)

    WOD - 7 Minute AMRAP:
    -7 Shoulder to Overhead (135#/95#)
    -7 Box Jump (30"/24")

    Post-WOD:
    -50 T2B in as few sets as possible.

    For someone who could not walk a year ago, happy to be able to use 125# for 20 reps of back squats - full depth squats. Thanks Jon for watching and coaching me to drive knees out. 95# for STO, ensure proper reps as well and good form. It got heavy quick. 24" box, and looking forward to managing the 30" box for a WOD. 10,10,10,5,5,10 for T2B ... if I can get the kipping, it's over for T2B!

  • Top Notch Workout

    Pre-WOD:
    5X2 O/H Squat (45#,65#,75#,85#,85#)

    WOD - For Time:
    - 200 Meter Run
    - 7 Power Snatch (#135/95)
    - 7 Muscle Ups or 14 Pullups and 14 Ring Dips
    - 200 Meter Run
    - 5 Power Snatch
    - 5 Muscle Ups or 10 Pullups and 10 Ring Dips
    - 200 Meter Run
    - 3 Power Snatch
    - 3 Muscle Ups or 6 Pullups and 6 Ring Dips

  • Dead End Workout

    Pre-WOD:
    10x1 Jerk

    WOD - 12minute AMRAP:
    - 6 Dead Lifts
    - 12 Push Ups
    - 24 DUs (1:1 Singles)

    Post WOD:
    - 50 Weighted Situps (35#,25#)
    - 50 Unweighted Situps

  • Get With It! (x1.5) Workout

    Pre-WOD:
    5X2 Front Squat (95#, 115#, 125#, 135#, 135#)

    WOD - For Time(185#, 115#):
    -10 Squat Clean, 2 HSPU
    - 8 Squat Clean, 4 HSPU
    - 6 Squat Clean, 6 HSPU
    - 4 Squat Clean, 8 HSPU
    - 2 Squat Clean, 10 HSPU

    Yeah, I am retarded. The way I read the board, looked like to me to complete 10,8,6,4,2 and then 2,4,6,8,10. After getting to 6 reps mark on the way up ... I had to call it. Was a good laugh had by all, and extra reps ... well, they only help right? I was wondering why everyone crushed the WOD but me ... lol. Used 95# for WOD.