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CrossFit Named WODsThe Girls & Hero’s
The Benchmark Girls
Angie
100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
For TimeComplete all reps of each exercise before moving to the next.
Barbara
20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
Rest precisely three minutes between each round.
5 rounds, time each round
Chelsea
5 Pull-ups 10 Push-ups 15 Squats
Each min on the min for 30 min
Cindy
5 Pull-ups 10 Push-ups 15 Squats
As many rounds as possible in 20 min
Diane Deadlift 225 lbs Handstand push-ups 21-15-9 reps, for time
Elizabeth Clean 135 lbs Ring Dips 21-15-9 reps, for time
Fran Thruster 95 lbs Pull-ups 21-15-9 reps, for time
Grace Clean and Jerk 135 lbs 30 reps for time
Helen
400 meter run 1.5 pood Kettlebell swing
x 21 Pull-ups 12 reps
3 rounds for time
Isabel Snatch 135 pounds 30 reps for time
Jackie
1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) For time
Karen Wall-ball 150 shots For time
Linda (aka "3 bars of death")
Deadlift 1 1/2 BW Bench BW Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 reprounds for time
Mary
5 Handstand push-ups 10 1-legged squats 15 Pull-ups
As many rounds as possible in 20 min
Nancy
400 meter run Overhead squat 95 lbs x
15 5 rounds for time
The New Girls
Annie Double-unders Sit-ups 50-40-30-20 and 10 rep
rounds; for time
Eva
Run 800 meters 2 pood KB swing, 30 reps 30 pullups 5 rounds for time.
Kelly
Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20
pound ball Five rounds for time
Lynne
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
5 rounds for max reps. There is NO time component to this WOD.
Nicole Run 400 meters Max rep Pull-ups
As many rounds as possible in 20 minutes.Note number of pull-ups completed for each round.
Amanda 9, 7 and 5 reps of:
Muscle-ups
For Time
Snatches (135/95 lb.)
HERO WODSThe Hero Workouts
JT Handstand push-ups Ring dips Push-ups 21-15-9 reps,
for time
MICHAEL Run 800 meters 50 Back Extensions 50 Sit-ups 3 rounds for
time
MURPH 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
DANIEL 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups
For time.
JOSH 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups
For time.
JASON
100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups
For time.
BADGER 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters 3 rounds for
time.
JOSHIE 40 pound Dumbbell snatch, 21 reps, right arm
3 rounds for time.
21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left
arm 21 L Pull-ups
The snatches are full squat snatches.
NATE 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
RANDY75# power snatch, 75 reps For time
TOMMY V 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents
For time
GRIFF Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
For time
RYANFive rounds of:
7 Muscle-ups 21 Burpees Each burpee terminates with a
jump one foot above max standing reach. For time
ERINFive rounds of:
40 pound Dumbbells split clean, 15 reps 21 Pull-ups
For time
MR. JOSHUAFive rounds of:
Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps
For time
DTFive rounds of:
155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
For time
DANNY Rounds in 20 min of:
24" box jump, 30 reps
Rounds completed
115 pound push press, 20 reps 30 pull-ups
HANSENFive rounds:
30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups
For time
TYLERFive rounds:
7 Muscle-ups 21 reps 95 pound Sumo-deadlift high-pull
For time
LUMBERJACK 20
20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24")Run 400m20 DB Squat Cleans (45lbs each)Run 400m
For time
STEPHEN30-25-20-15-10-5 rep rounds of:
GHD sit-up Back extension Knees to elbow 95 pound Stiff legged deadlift
For time
GARRETTThree rounds of:
75 Squats 25 Ring handstand push-ups 25 L-pull-ups
For time
WAR FRANKThree rounds of:
25 Muscle-ups 100 Squats 35 GHD situps
For time
MCGHEE 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Rounds in 30
min
PAULFive rounds of:
50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards
For Time
JERRY Run 1 mileRow 2KRun 1 mile
For Time
NUTTS 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate
For Time===
ARNIE
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm
For Time
THE SEVEN
"The Seven" Seven rounds of:
7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups
For Time
RJFive rounds of:
Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups
For Time
LUCEWearing a 20 pound vest, three rounds of:
Run 1K 10 Muscle-ups 100 Squats
For Time
JOHNSON 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps Rounds in 20
Min
ROYFive rounds
225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups
For Time
ADAM BROWN Two rounds
295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball
For Time
145 pound Clean, 24 reps
COETen rounds
95 pound Thruster, 10 reps 10 Ring push-ups
For Time
SEVERIN50 Strict Pull-ups100 Push-ups, release hands from floor at the bottomRun 5KIf you've got a twenty pound vest or body armor, wear it.
For Time
HELTON Three rounds of: Run 800 meters30 reps, 50 pound dumbbell squat cleans30 Burpees
For Time
JACK 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Max Rounds
in 20 Min
FORRESTThree rounds
20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters
For Time/td>
BULGERTen rounds of:
Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups
For Time
BRENTONFive rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
For Time
BLAKE
Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups
For Time
COLLINSix rounds of:
Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps
For Time
THOMPSON 10 rounds of:
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.
WHITTEN
Five rounds of:
22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball
For Time
BULLTwo rounds of:
200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile
For Time
RANKEL 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters
AMRAP, 20 Minutes
HOLBROOKTen rounds
115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute
Each Round For Time
LEDESMAComplete as many rounds as possible of:
5 Parallette handstand push-ups 10 Toes through rings 20 pound Medicine ball cleans, 15 reps
in 20 Minutes
WITTMANSeven rounds of:
1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box
For Time
MCCLUSKEYThree rounds of:
9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters
For Time
WEAVER
Four rounds of:
10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups
For Time
ABBATE Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile
For Time
HAMMER
Five rounds of:
135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups
Rest 90 seconds between each round
Each Round For Time---
MOORE 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-ups Rounds in 20
min
WILMOTSix rounds of:
50 Squats 25 Ring dips
For Time
MOON
Seven rounds of:
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.
For Time
SMALLThree rounds of:
Row 1000 meters 50 Burpees 50 Box jumps, 24" box Run 800 meters
For Time
MORRISON50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood
For Time
MANIONSeven rounds of:
Run 400 meters 135 pound Back squat, 29 reps
For Time
GATOREight rounds of
185 pound Front squat, 5 reps 26 Ring push-ups
For Time
BRADLEY
10 rounds of:
Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds
For Time
MEADOWS 20 Muscle-ups 25 Lowers from an inverted hang on the
rings, slowly, with straight body and arms 30 Ring handstand push-ups 35 Ring rows 40 Ring push-ups
For Time
SANTIAGO
Seven rounds of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups
For Time
CARSE
21-18-15-12-9-6-3 reps of:
95 pound Squat clean Double-under 185 pound Deadlift 24" Box jump Begin each round with a 50 meter Bear
crawl.
For Time
BRADSHAW10 rounds of:
3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders
For Time
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.
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.
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.
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.
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.
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.
Waiters’ walk- Hold a weight (dumbell, kettlebell, etc.) overhead and walk for
distance. Awesome stabilizer work.
