1. CrossFit Named WODs
The Girls & Hero’s
The Benchmark Girls
100 Pull-ups
For Time
100 Push-ups
Complete all reps of each
Angie 100 Sit-ups
exercise before moving to
100 Squats
the next.
20 Pull-ups
30 Push-ups
40 Sit-ups
Barbara 50 Squats 5 rounds, time each round
Rest precisely three minutes
between each round.
5 Pull-ups
10 Push-ups Each min on the min for 30
Chelsea
15 Squats min
5 Pull-ups
10 Push-ups As many rounds as possible
Cindy
15 Squats in 20 min
Deadlift 225 lbs
Diane Handstand push-ups 21-15-9 reps, for time
Clean 135 lbs
Elizabeth Ring Dips 21-15-9 reps, for time
Thruster 95 lbs
Fran Pull-ups 21-15-9 reps, for time
Clean and Jerk 135 lbs
Grace 30 reps for time
400 meter run
1.5 pood Kettlebell swing
Helen x 21 3 rounds for time
Pull-ups 12 reps
Snatch 135 pounds
Isabel 30 reps for time
2. 1000 meter row
Thruster 45 lbs (50 reps)
Jackie For time
Pull-ups (30 reps)
Wall-ball 150 shots
Karen For time
Deadlift 1 1/2 BW
Linda Bench BW 10/9/8/7/6/5/4/3/2/1 rep
(aka "3 bars of death") Clean 3/4 BW rounds for time
5 Handstand push-ups
10 1-legged squats As many rounds as possible
Mary
15 Pull-ups in 20 min
400 meter run
Overhead squat 95 lbs x
Nancy 5 rounds for time
15
The New Girls
Double-unders
50-40-30-20 and 10 rep
Annie Sit-ups
rounds; for time
Run 800 meters
2 pood KB swing, 30
Eva reps 5 rounds for time.
30 pullups
Run 400 meters
30 box jump, 24 inch box
Kelly 30 Wall ball shots, 20 Five rounds for time
pound ball
Bodyweight bench press
(e.g., same amount on bar 5 rounds for max reps.
Lynne as you weigh) There is NO time
pullups component to this WOD.
As many rounds as possible
Run 400 meters
in 20 minutes.
Nicole Max rep Pull-ups
Note number of pull-ups
completed for each round.
3. 9, 7 and 5 reps of:
Amanda Muscle-ups For Time
Snatches (135/95 lb.)
HERO WODS
The Hero Workouts
JT Handstand push-ups
Ring dips 21-15-9
Push-ups reps, for time
MICHAEL Run 800 meters
50 Back Extensions 3 rounds for
50 Sit-ups time
For time.
Partition the
pull-ups,
push-ups,
1 mile Run
and squats
MURPH 100 Pull-ups as needed.
200 Push-ups Start and
300 Squats finish with a
1 mile Run mile run. If
you've got a
twenty pound
vest or body
armor, wear
it.
50 Pull-ups
400 meter run
DANIEL 95 pound Thruster, 21 reps
800 meter run
For time.
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
95 pound Overhead squat, 21 reps
42 Pull-ups
JOSH 95 pound Overhead squat, 15 reps
30 Pull-ups For time.
95 pound Overhead squat, 9 reps
18 Pull-ups
100 Squats
JASON 5 Muscle-ups
75 Squats
For time.
10 Muscle-ups
50 Squats
15 Muscle-ups
4. 25 Squats
20 Muscle-ups
BADGER 95 pound Squat clean, 30 reps
30 Pull-ups 3 rounds for
Run 800 meters time.
40 pound Dumbbell snatch, 21 reps, right
arm
JOSHIE 21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left 3 rounds for
arm time.
21 L Pull-ups
The snatches are full squat snatches.
NATE 2 Muscle-ups As many
4 Handstand Push-ups rounds as
8 2-Pood Kettlebell swings possible in 20
minutes
RANDY
75# power snatch, 75 reps For time
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
TOMMY V 115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents For time
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Run 800 meters
GRIFF Run 400 meters backwards
Run 800 meters For time
Run 400 meters backwards
Five rounds of:
RYAN 7 Muscle-ups
21 Burpees Each burpee terminates with For time
a jump one foot above max standing
reach.
Five rounds of:
ERIN
40 pound Dumbbells split clean, 15 reps For time
21 Pull-ups
Five rounds of:
MR. JOSHUA For time
Run 400 meters
5. 30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Five rounds of:
DT
155 pound Deadlift, 12 reps
For time
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Rounds in 20 min of:
DANNY
24" box jump, 30 reps Rounds
115 pound push press, 20 reps completed
30 pull-ups
Five rounds:
HANSEN
30 reps, 2 pood Kettlebell swing
For time
30 Burpees
30 Glute-ham sit-ups
Five rounds:
TYLER 7 Muscle-ups For time
21 reps 95 pound Sumo-deadlift high-pull
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
LUMBERJACK 20 Run 400m
20 Burpees
For time
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
30-25-20-15-10-5 rep rounds of:
STEPHEN GHD sit-up
Back extension For time
Knees to elbow
95 pound Stiff legged deadlift
Three rounds of:
GARRETT
75 Squats
For time
25 Ring handstand push-ups
25 L-pull-ups
WAR FRANK Three rounds of:
For time
25 Muscle-ups
6. 100 Squats
35 GHD situps
MCGHEE 275 pound Deadlift, 5 reps
13 Push-ups Rounds in 30
9 Box jumps, 24 inch box min
Five rounds of:
PAUL
50 Double unders
For Time
35 Knees to elbows
185 pound Overhead walk, 20 yards
JERRY Run 1 mile
Row 2K For Time
Run 1 mile
10 Handstand push-ups
250 pound Deadlift, 15 reps
NUTTS 25 Box jumps, 30 inch box
50 Pull-ups
For Time===
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
ARNIE 50 Swings
21 Overhead squats, Left arm
For Time
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
"The Seven" Seven rounds of:
7 Handstand push-ups
THE SEVEN 135 pound Thruster, 7 reps
7 Knees to elbows
For Time
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Five rounds of:
RJ
Run 800 meters
For Time
15 ft Rope Climb, 5 ascents
50 Push-ups
Wearing a 20 pound vest, three rounds of:
LUCE For Time
Run 1K
10 Muscle-ups
7. 100 Squats
245 pound Deadlift, 9 reps
JOHNSON 8 Muscle-ups Rounds in 20
155 pound Squat clean, 9 reps Min
Five rounds
ROY
225 pound Deadlift, 15 reps
For Time
20 Box jumps, 24 inch box
25 Pull-ups
Two rounds
295 pound Deadlift, 24 reps
ADAM BROWN 24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
For Time
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
Ten rounds
COE
95 pound Thruster, 10 reps For Time
10 Ring push-ups
50 Strict Pull-ups
SEVERIN 100 Push-ups, release hands from floor at
the bottom
For Time
Run 5K
If you've got a twenty pound vest or body
armor, wear it.
Three rounds of:
HELTON Run 800 meters
For Time
30 reps, 50 pound dumbbell squat cleans
30 Burpees
JACK 115 pound Push press, 10 reps
10 KB Swings, 1.5 pood Max Rounds
10 Box jumps, 24 inch box in 20 Min
Three rounds
FORREST 20 L-pull-ups
30 Toes to bar For Time/td>
40 Burpees
Run 800 meters
Ten rounds of:
BULGER Run 150 meters
7 Chest to bar pull-ups For Time
135 pound Front squat, 7 reps
7 Handstand push-ups
8. Five rounds of:
Bear crawl 100 feet
BRENTON Standing broad-jump, 100 feet
For Time
Do three Burpees after every five broad-
jumps. If you've got a twenty pound vest or
body armor, wear it.
Four rounds of:
BLAKE 100 foot Walking lunge with 45lb plate
held overhead
For Time
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Six rounds of:
COLLIN Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
For Time
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12
reps
10 rounds of:
THOMPSON 15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps For Time
135 pound barbells Farmer carry, 10
meters
Begin the rope climbs seated on the floor.
Five rounds of:
WHITTEN 22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
For Time
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Two rounds of:
BULL 200 Double-unders
135 pound Overhead squat, 50 reps For Time
50 Pull-ups
Run 1 mile
225 pound Deadlift, 6 reps
RANKEL 7 Burpee pull-ups
10 Kettlebell swings, 2 pood AMRAP, 20
Minutes
Run 200 meters
Ten rounds
HOLBROOK
Each Round
115 pound Thruster, 5 reps For Time
10 Pull-ups
100 meter Sprint
9. Rest 1 minute
Complete as many rounds as possible of:
LEDESMA
5 Parallette handstand push-ups
in 20 Minutes
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
Seven rounds of:
WITTMAN
1.5 pood Kettlebell swing, 15 reps
For Time
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Three rounds of:
MCCLUSKEY 9 Muscle-ups
15 Burpee pull-ups For Time
21 Pull-ups
Run 800 meters
Four rounds of:
10 L-pull-ups
WEAVER 15 Push-ups
15 Chest to bar Pull-ups For Time
15 Push-ups
20 Pull-ups
15 Push-ups
Run 1 mile
ABBATE 155 pound Clean and jerk, 21 reps
Run 800 meters
For Time
155 pound Clean and jerk, 21 reps
Run 1 Mile
Five rounds of:
HAMMER 135 pound Power clean, 5 reps
135 pound Front squat, 10 reps Each Round
135 pound Jerk, 5 reps For Time---
20 Pull-ups
Rest 90 seconds between each round
MOORE 15 ft Rope Climb, 1 ascent
Run 400 meters Rounds in 20
Max rep Handstand push-ups min
Six rounds of:
WILMOT
50 Squats For Time
25 Ring dips
MOON Seven rounds of: For Time
10. 40 pound dumbbell Hang split snatch, 10
reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10
reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
Three rounds of:
SMALL Row 1000 meters
50 Burpees For Time
50 Box jumps, 24" box
Run 800 meters
50-40-30-20 and 10 rep rounds of:
MORRISON
Wall ball shots, 20 pound ball For Time
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Seven rounds of:
MANION
Run 400 meters For Time
135 pound Back squat, 29 reps
Eight rounds of
GATOR
185 pound Front squat, 5 reps For Time
26 Ring push-ups
10 rounds of:
BRADLEY Sprint 100 meters
10 Pull-ups
For Time
Sprint 100 meters
10 Burpees
Rest 30 seconds
20 Muscle-ups
25 Lowers from an inverted hang on the
MEADOWS rings, slowly, with straight body and arms
30 Ring handstand push-ups For Time
35 Ring rows
40 Ring push-ups
Seven rounds of:
SANTIAGO
35 pound Dumbbell hang squat clean, 18 For Time
reps
18 Pull-ups
135 pound Power clean, 10 reps
11. 10 Handstand push-ups
21-18-15-12-9-6-3 reps of:
95 pound Squat clean
CARSE Double-under
185 pound Deadlift For Time
24" Box jump
Begin each round with a 50 meter Bear
crawl.
10 rounds of:
BRADSHAW
3 Handstand push-ups
225 pound Deadlift, 6 reps For Time
12 Pull-ups
24 Double-unders
12. CrossFit Traveling WODs (Workout of the day)
Run 1/2 mile 50 air squats - 3 rounds.
Run 1 mile and do 10 push-ups every 1 minute.
"Susan" Run 200m 10 squats 10 push ups 5 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
5x 400M sprints.
10 X 100 m dash.
Run 1 mile, lunging 30 steps every 1 minute.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
10 vertical jumps, run 400 meters, 5 rounds.
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
Run with high knees for 15 seconds and drop into a pushup, get back up and run
with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep.
Rest. Do 3 more rounds.
10x 50 meter sprint.
Run 1 mile, stopping every minute to do 20 air squats.
Run 200 meters, 50 squats, 3 rounds
Warm up. Run 100 meters and do 20 air squats. 10 rounds.
400m run/sprint 30 air squats, 3rounds for time.
Sprint 50 meters, 10 pushups. 10 rounds.
10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
Rower 500m, x50 Air squats x 20 box jumps 3 rds
10 air squats every 1 minute of your 1 mile run.
13. Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4
rounds.
10 burpies, 100 meter sprint 10x for time.
Run 400 meters, 50 air squats. 4 rounds.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
Run 1 minute, squat 1 minute 5 rounds.
Sprint 100m 30 squats...8 rounds.
Run 1 mile, plus 50 squats-for time.
Run 1 mile with 100 air squats at midpoint, for time.
Run 1 mile for time.
Death by Pull-up (1 pull –up/min , 2 pull-up 2nd min etc…..for 20 mins) you have
the entire minute to complete your reps, once u fail to meet the standard you start
over at 1.
Death by push up
Up/downs (weights on feet, rope or band to support up movement) Air squats
Man Down (10lb weight p/u with ea arm, press x2 then pull-up = 1rd.
30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds
10 push-ups 10 sit ups 10 squats - 10 rounds.
200 air squats for time.
10 Handstand push ups and a 200m run 3 rounds.
Tabata squats and tabata pushups.
5 push ups 5 squats 5 sit ups, 20 rounds.
Walk 100 meters on your hands, even if it is 2 meters at a time.
14. Invisible Fran...21-15-9 of air squats and push ups for time.
25 pressing snatch balances each arm. No weight.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the
headstand do not stay over a minute at a time.
10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
Do one air squat and take one breath, ( you can breath all you want while you do
the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back
down to one.
3 vertical jumps 3 squats 3 long jumps - 5 rounds.
Handstand 30 seconds and 10 squats, 8 rounds.
10 push-ups 100M dash 10x.
Tabata squats.
Handstand 30 seconds and 20 air squats, 5 rounds.
10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10
handstand jackknife to straddle jump.
100 air squats for time.
4x 25 jumping squats
10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
100 burpies for time.
10 push-ups 10 squats 10 sit ups 10 rounds.
spend a total of 3 minutes in a handstand.
100 air squats for time.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
15. Sprint 100 meters, Walk 100 meters, 10 rounds.
100 push ups for time.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
10 walking lunges, 10 push-ups, 10 rounds.
Tabata Squats.
50 split jumps for time.
"L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs
straight out and try to lift your heels of the ground for 10 seconds instead!
handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5
rounds.
10 push-ups, 10 squats, 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Handstand to Jack-Knife to vertical jump. 30 Reps.
7 squats, 7 burpies, seven rounds, for time.
10x 30 second handstand to 30 second bottom of the squat hold.
Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
100 burpies for time.
5 squats, 5 push-ups, 5 sit ups, 20 rounds.
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds.
Use the transition times as your rest periods...they should be as brief as possible.
16. 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms
extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then
3x 100m dash @ 80%.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
Handstand 10 seconds jack-knife to vertical jump. 25 reps...
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend
before the arms bend!
50 air squats x 5. Rest equal amounts as it took to do each 50.
30 push ups, 30 second handstand or Plebs Plank..3 rounds.
10 sit ups and 10 burpies...10 rounds-for time.
handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.
250 jumping jacks...for time.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
Tabata Push-ups.
30 second handstand against a wall, followed by a 30 second static hold at the
bottom of the squat. 5 rounds.
with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds
for time.
air squat x 10 push up x 10 sit up x 10 3 rounds for time
Do Tabata Squats with eyes closed.
bottom to bottom ( rest at the bottom of the squat instead of standing....without
support on your hands or butt and make the bottom good, straight back, butt
back).....tabata squats.
17. 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
50 air squats, 4 rounds. rest for 2 minutes between rounds.
3x 20 tuck jumps. 3x 30 second handstands.
20 jumping jacks, 20 burpies, 20 air squats...3 rounds
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first.
Rest and recover and do the runs with a rest in between that is as long as it took
you to run your first 800.
100 air squats 3 min. rest, 100 air squats.
Test yourself on a max set of push ups...tight body chest to the floor...full
extension!
If you cannot do "mens style" do your pushups from the knees. After that do 100
air squats for time.
Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups
5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5
handstand to jacknife to split jump, 3 rounds...for form
50 burpies for time.
5 pushups, 5 squats, 5 sit-ups - 20 rounds
Tabata Squats
Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.
Farmers walk - pick up two heavy dumbbells/weights or kettlebells and walk for
distance. Thick handled grips add misery.
18. Waiters’ walk- Hold a weight (dumbell, kettlebell, etc.) overhead and walk for
distance. Awesome stabilizer work.