These CrossFit Hero WODs listed below are some of the most intense workouts that you could experience. They are intended to be performed with intense effort, in honor of our fallen Heroes.
“Abbate”
Run 1 mile
155lb clean and jerk, 21 reps
Run 800 meters
155lb clean and jerk, 21 reps
Run 1 mile
“Adam Brown “
Two rounds for time of:
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
145 pound Clean, 24 reps
“Arnie”
21 Turkish get-ups, Right arm (men- 53lb, women- 35lb)
50 Swings (men- 72lb, women- 40lb)
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
“Blake”
Four rounds for time 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
“Bradley”
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
“Brenton”
Five rounds for time 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.
“Bulger”
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
“Bull”
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
“Coe”
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
“Collin”
Six rounds for time 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
“Carse”
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.
“Dae Han”
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot rope climb, 3 ascents
135 pound thruster, 12 reps
“Daniel”
For time:
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
“Danny”
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
“Forrest”
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
“Gallant”
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
“Garrett”
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
“Gator”
Eight rounds for time of:
185 pound front squat, 5 reps
26 Ring push-ups
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
“Hamilton”
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
“Hammer”
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
“Hansen”
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
“Helton”
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
“Holbrook”
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
“Hortman”
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
“Javorek”
3 rounds for time of:
6 Deadlifts
6 High pulls
6 Front squats
6 Push jerks
6 Back squats
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile
“Johnson”
Complete as many rounds in 20 minutes as you can of:
245 pound deadlift, 9 reps
8 Muscle-ups
155 pound squat clean, 9 reps
“Josh”
For time:
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
“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
“Jorge”
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squt clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
“JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
“Klepeto”
4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds
“Ledesma”
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
“Leicht”
400- Meter Run
20- Power Cleans (Men- 225lbs, women- 135lbs)
20- Games push-ups
800- Meter run
20- Dead Lifts (men- 225lbs, women-135lbs)
20- Lateral jumping burpee’s
1200- Meter run
20- Thrusters (Men 95lbs Women 65lbs)
20- Pull-ups
1600- Meter run
20- American kettlebell swings (men- 72lbs, woman- 52lbs)
20- Toes to bar
(Chipper for time)
“Luce”
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
“Lumberjack 20”
For time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to bar)
Run 400m
20 Box jumps
Run 400m
20 DB Squat cleans (45lbs each)
Run 400m
“Manion”
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
“McCluskey”
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 metersIf you’ve got a twenty pound vest or body armor, wear it.
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
“Meadows”
For time:
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
“Michael”
Three rounds for time of:
Run 800 meters
50 Back extensions
50 Sit-ups
“Moon”
Seven rounds for time 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
“Moore”
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
“Morrison”
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
“Murph”
For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand push-ups
8 2-Pood kettlebell swings
“Nutts”
For time:
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
“Omar”
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
“Paul”
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
“Pheezy”
Three rounds for time of:
165 pound front squat, 5 reps
18 Pull-ups
225 pound deadlift, 5 reps
18 Toes-to-bar
165 pound push jerk, 5 reps
18 Hand-release push-ups
“Rahoi”
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
“Randy”
75 Power snatches (men- 75lb, women- 55lb)
“Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
“RJ”
Five rounds for time of:
Run 800 meters
15 ft Rope climb, 5 ascents
50 Push-ups
“Ricky”
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell deadlift, 5 reps
135 pound push-press, 8 reps
“Roy”
Five rounds for time of:
225 pound deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
“Santiago”
Seven rounds for time of:
35 pound dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups
“Santora”
Three rounds for reps of:
155 pound squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound deadlifts, 1 minute
Burpees, 1 minute
155 pound jerks, 1 minute
Rest 1 minute
“Schmalls”
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then, Run 800 meters
“Severin”
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
“Small”
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
“Stephen”
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
“The Seven”
Seven rounds for time 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
“Thompson”
10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.
“Tommy V”
For time:
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
“Tyler”
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
“Victoria”
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood
“Walsh”
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead
“War Frank”
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
“Weaver”
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
“White”
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
“Wilmot”
Six rounds for time of:
50 Squats
25 Ring dips
“Wittman”
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
“Wood”
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
“Zimmerman”
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
BENCHMARK GIRLS
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
(Complete all reps of each exercise before moving to the next.)
“Barbara”
5 rounds, time each round:
20 Pull-ups
30 Push-ups
40 Sit- ups
50 Squats
(Rest precisely three minutes between each round.)
“Chelsea”
Each min on the min for 30 min:
5 Pull-ups
10 Push-ups
15 Squats
“Cindy”
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
“Diane”
21-15-9 reps, for time of:
Deadlift (225lb)
Handstand push-ups
“Elizabeth”
21-15-9 reps, for time of:
Clean (135lb)
Ring Dips
“Fran”
21-15-9 reps, for time of:
Thruster (95lb)
Pull-ups
“Grace”
30 reps for time of:
Clean and Jerk (135lb)
“Helen”
3 rounds for time;
400 meter run
1.5 pood Kettlebell swing x 21
12 Pull-ups
“Isabel”
30 reps for time of:
Snatch (135lb)
“Jackie”
For time:
1000 meter row
50 Thursters (45lb)
30 Pull-ups
“Karen”
For time:
150 Wall ball shots
“Linda”
10/9/8/7/6/5/4/3/2/1 rep rounds for time of:
Deadlift- 1 1/2 body weight
Bench Press Body Weight
Clean- 3/4 Body Weight
“Mary”
20 in AMRAP:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95lb)
THE NEW GIRLS
“Amanda”
9,7 and 5 reps for time of:
Muscle-ups
Snatches (135/95lb)
“Annie”
50-40-30-20 and 10 rep rounds; for time of:
Double unders
Sit-ups
“Eva”
5 rounds for time of:
Run 800 meters
2 pood KB swing, 30 reps
30 Pull-ups
“Kelly”
5 rounds for time of:
Run 400 meters
30 box jump (24 inch box)
30 Wall ball shots, 20lb ball
“Lynne”
5 rounds for max reps. There is NO time component to this WOD:
-Bodyweight bench press (e.g., same amount on bar as you weigh)
-Pull-ups
“Nicole”
20 min AMRAP:
Run 400 meters
Max rep pull-ups (note number of pull-ups completed for each round)
The CrossFit WOD’s listed below are some of our very own Peak Fitness designed WOD’s from our certified trainers. Check them out…..
“Make it Personal “
warm up- practice double unders
50 GHD
60 push press
70 knee to elbow push up
80 front squat
70 dips
60 med ball clean (men- 20lb, women- 14lb)
50 GHD
(chipper for time)
“For Love”
Complete as many rounds as possible in 10 minutes of:
10 Sumo Deadlift High Pull (115,75)
10 Burpees, jumping over the barbell
rest 3 min
Complete as many rounds as possible in 10 minutes of:
10 Push Press
200m Row
rest 3 min
Complete as many rounds as possible in 10 minutes of:
10 Back Squats
10 Wall Balls
“Closing the Gap”
Timed 5K
Hoover Ball
“Solid”
400m Run
25 Power Cleans
400m run
20 Tuck Jumps
800m run
40 Push Ups
400m run
20yd broad jumps
400m run
25 Inverted Burpees
“Wallball Biathalon”
For time:
Run 400m
50 unbroken Wallballs (20/14)
Run 400m
40 unbroken Wallballs
Run 400m
30 unbroken Wallballs
Run 400m
20 unbroken Wallballs
Run 400m
10 unbroken Wallballs
Run 400m
“Cool Stuff”
10 Rounds for Time
200m Run
5 Pull-ups
10 Decline Pushups
15 Jumping Squats
“MOVE”
800 meter run
20yd burpee broad jump
10 push-ups
20yd overhead weighted walking lunge
400 meter run
20yd burpee broad jump
20 push-ups
20yd overhead weighted walking lunge
200 meter run
20yd burpee broad jump
30 push-ups
20yd overhead weighted walking lunge
“Valhalla”
400- Meter Run
30- Goblet Squats (Men- 73lbs, Women- 43lbs)
25- Dead Lifts (Men- 225lbs, Women- 135lbs)
20- KB Swings (Men- 73lbs, Women- 43lbs)
15- Wall Balls (Men- 20lbs, Women- 16lbs)
400- Meter Run
(5 Rounds For Time)
“Bottom’s up ”
-Bear Crawl up 1 hill
-400 meter Run
– 20 suspended pushups
-15 mountain climbers
-10 Toes to bar
-5 4 count burpees
(5 rounds for time)
“Hard”
0-5 min
20 inverted burpees
20 SDHP
5-10min
25 over the bar burpees
25 shoulder press
10-15min
800m Run
50 jumping jacks
15-20min
22 power cleans
22 push jerks
20-25min
15 toes to bar
15 ab mat situps
plank the rest of the time
“Cuatro”
-GHD Situps
-Push Jerk (men- 95lb, women- 65lb)
-Front Squat (men- 135lb, women- 95lb)
-Double unders
(4 rounds for 1 minute each, 1 min rest btw each round)
“Beach”
3RFT:
40 cal row
15 pullups
30 pushups
45 back squats
“The Deadfull Pull ”
2 deadlifts (men- 315lb, women- 155lb)
2 unassisted pullups
(20 minute AMRAP)
“Chelsea TRX’d”
5 Pullups
10 TRX push ups
15 TRX jump squats
(Each minute on the minute for 30 minutes)
“Five Alive ”
5 parking lot runs
5 Good mornings (men- 135lb, women- 95lb)
5 Back squats (men- 135lb, women- 95lb)
(40 minute AMRAP)
“Saturday Special”
100 Sit-ups
90 Overhead lunges (men- 45lb, women- 25lb)
80 Push-ups
70 Box jumps (24 inch box)
60 Wall balls (men- 20lb, women- 16lb)
50 Jumping Air Squats
40 Pull ups
30 Deadlifts (men- 225lb, women- 115lb)
20 Push Press (men- 95lb, women- 65lb)
10 Thursters (men- 95lb, women- 65lb)
Run 800m
(Chipper for time)
“Pre bear complex”
4 deadlifts (men- 135lb, women- 95lb)
4 hang cleans (men- 135lb, women- 95lb)
4 back squats (men-* 135lb, women- 95lb)
10 minutes EMOTM
“You Go”
10 Jerks (135/95)
20 Front Rack Lunges
30 SDHP
40 Jumping Squats
500m Row
40 Jumping Squats
30 SDHP
20 Front Rack Lunges
10 Jerks
“I LIKE IT”
Row 250m
10 thrusters
Row 250m
10 thrusters
20 pushups
Row 250m
10 thrusters
20 pushups
30 front squats
Row 250m
10 thrusters
20 pushups
30 front squats
40 box jumps
Row 250m
“Special”
4 Rounds for time:
Row 500m
10 Shoulder to Overhead (135#/95#)
10 Overhead Plate Lunges (45#/35#)
20 Pull-Ups
then…
8 min AMRAP
0-2min: 14 Front Squats
2-4min: 12 Front Squats
4-6min: 10 Front Squats
6-8min: 8 Front Squats
“Posterior”
50 Pull-ups
20 Deadlifts (men- 225lb, women- 135lb)
25 Burpees
30 Box jumps
15 Deadlifts
20 Burpees
25 Box jumps
10 Deadlifts
15 Burpees
20 Box jumps
50 Pull-ups
(For time- 35 minute cap)
“Walk in the park”
800m Run (buy in)
48- Ab mat situps
36- steps overhead KB walk (men- 50lb, women- 35lb)
24- Toes to bar
15 KB thrusters (men- 50lb, women- 35lb)
400m Run (cash out)
(3 rounds for time)
“Pacman”
20 Front Squats (men- 185lb, women- 135lb)
400m Run
20- Knees to elbow
(20 minute AMRAP)
“Mini Eva”
800m Run
30 KB swings (men- 72lb, women- 53lb)
30 Pull-ups
(3 rounds for time- 30 minute cap)
“Super Saturday”
3 RFT:
800 m Run
14 Push Press (115/75)
14 Air Squats
“Oxygen”
1600 meter run
5 Thrusters (men 95lbs women 65lbs)
5 Burpee’s (5 yard Line)
1200 Meter Run
10 Thrusters (men 95lbs women 65lbs)
10 Burpee’s (10 yard Line)
800 Meter Run
15 Thrusters (men 95lbs women 65lbs)
15 Burpee’s (15 yard Line)
400 Meter Run
20 Thrusters (men 95lbs women 65lbs)
20 Burpee’s (20 yard Line)
(For time)
“Nuts”
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
(For Time)
“Finally Friday”
Wall Walks or HSPUs
OH Squats (95/65)
Rope Climbs
Row for Cals
2 min at each station, 3 rounds, rest 1 min between rounds; score reps + cals
“El Hefe”
800m Run
20 Squat clean thrusters (men- 95lb, women- 65lb)
400m Run
20 Power cleans (men- 95lb, women- 65lb)
800m Run
20 Push jerks (men- 95lb, women- 65lb)
400m Run
20 oh squats(men- 95lb, women- 65lb)
800m Run
20 Front squats (men- 95lb, women- 65lb)
(For time- 50 minute cap)
“Chain Reaction”
20 min bike: (2 min warmup)(1 min sprint)
20- Box jumps with burpee (24 inch)
20- KB liberty lunges (men- 43lbs, women- 25lbs)
2 Mile run
(3 Rounds for Time)
“Chutes & Ladders”
1-2-3-4- Deadlift (men- 225lbs, women- 155lbs)
2-4-6-8- Toes to bar
3-6-9-12- Double unders
(20 min AMRAP)
“Suicide”
Suicide run
20- Overhead press (men- 135lbs, women- 95lbs)
40- Pull-ups
60- Games push-ups w/knee tuck
80- Mountain climbers
Suicide run
(3 rounds for time)
“Yellow Jersey”
10 min- Warmup med ball cleans
10- 30 sec cycling sprints w/15 sec rest
30- Air squats
15-Power cleans (men- 185lbs, women- 115lbs)
30-TRX deep rows
15-Weighted crunch ab mat (men- 45lbs, women- 35lbs)
(5 rounds for time)
“Her Ugly Sister”
25- Games push-ups
25- Sit-ups
5- Med ball cleans
1- Pull-up (unassisted)
(10 rounds for time )
“Mr. Clean”
800m Run
Time- Power cleans (men- 225lbs, women- 135lbs)
*Time remaining after run execute as many reps of power cleans as possible*
(10 Minute AMRAP)
“Sarah”
10- Curtis P (men- 95lbs, woman- 55lbs)
12- Pull-ups
15- Sumo deadlift highpulls (men- 95lbs, women- 55lbs)
20- Toes to bar
25- Double unders
(30 minute AMRAP)
“The Bruin”
100 meter sprint
50 meter OH walking lunge steps (men- 45lbs, women- 25lbs plate)
70- Squats
50 meter reverse OH walking lunge steps (men- 45lbs, women- 25lbs plate)
35- Push press (men- 75lbs, women- 55lbs)
100 meter sprint
25- Hang cleans (men- 135lbs, women- 95lbs)
50 meter walking lunge steps (no weight)
35- 8 count burpees
50 meter reverse walking lunge steps
35- Wall ball (men- 20lbs, women- 14lbs)
100 meter sprint
70- Double unders
100 meter sprint
(Chipper for time )
“Are We Done Yet”
10- Air squats
10- Push-ups
10- Plate to overhead (men- 45lbs, women- 25lbs)
(8 minute AMRAP)
“TNT”
8- Dumbell snatch (men- 80lbs, women- 60lbs)
12- Deadlifts (men- 225lbs, women- 155lbs)
16- Leg raises
20- Double unders
(12 minute AMRAP)
“Running With Annie”
50- Double unders
50- Sit-ups
400 meter run
40- Double unders
40- sit Ups
400 meter run
30- Double unders
30- Sit-ups
400 meter run
20- Double unders
20- Sit-ups
400 meter run
10- Double unders
10- Sit-ups
400 meter run
(For time)
“Grave Digger”
200- Sit- ups (ab mat)
20- Dead lifts (men- 225lbs, women- 135lbs)
400 meter run
150- Air squats
15- Power cleans (men- 185lbs, women- 115lbs)
400 meter run
100- Hill climbers (TRX)
10- 1 Arm alt. DB snatch (men- 62lbs, woman- 32lbs)
400 meter run
50- Box jumps (20in box)
5- Overhead squats (men- 165lbs, woman- 125lbs)
400 meter run
20- Pistol squats
(Chipper for time)
“Slam”
5 minutes of 10 KB high pull burpees with 10 goblet squats
then…
7 rounds for time of:
10 Wallball shots (20,14)
10 Pull-ups
“Unbroken”
15- Thrusters (men- 95lbs, women- 65lbs)
12- Kettlebell swings (men- 50lbs, women- 35lbs)
10- Games push-ups
8- Pull-ups
( 30 minute AMRAP)
“The Law”
5- Man makers (men- 35lbs, woman- 20lbs)
5- Burpee’s (4 count)
25- Sit-ups
(AMRAP in 12 min.)
“Warpath”
800 meter run
25- Front squats (men- 135lbs, woman- 115lbs)
50 meter Overhead lunge (men- 45lbs, woman- 35lbs)
20- Double unders (60 singles)
15- Toes to bar
(5 rounds for time)
“Ground & Pound”
20- Windshield wipers (men- 135lbs, women- 95lbs)
20- Overhead squats (men- 135lbs, women- 75lbs)
25- TRX deep rows
25- TRX atomic push-ups
30- Plate driven lunges (men- 45lbs, women- 35lbs)
30- Wall Balls (men- 20lbs women- 14lbs)
35- Toes to bar
35- Burpees (4 count)
40- Box jumps (24 inch box)
40- Double unders (120 singles)
(Chipper for time)
“Unworthy”
Squats= 50-40-30-40-50
Push-ups= 40-20-10-20-40
Pull-ups= 20-10-5-10-20
(For tIme)
“Earn Your Keep”
1600 meter run
150- Deadlifts (men- 225lbs, woman- 135lbs)
1200 meter run
150- Hang cleans (men- 135lbs, woman- 95lbs)
800 meter run
150- Push jerks (men- 155lbs, women- 115lbs)
400 meter run
400- Sit-ups (Ab mat)
(Partner team chipper for time)
“R.A.W.”
800 meter run
100- Air squats
75- Ball slams (men- 12lbs, women- 8lbs)
50- Burpee’s (4 count)
25- Games push-ups
800 meter run
(For time)
|
“King Of The Hill”
Descending/ascending burpees (4 count)
400 meter run
30- Clean & jerk (men- 185lbs, women- 135lbs)
30- Pull-ups
30- Spiderman push-ups
30- Man makers (men- 30lbs, women- 20lbs)
30- Box jumps (24 Inch box)
(3 to 5 rounds for time)
“Black Betty”
1min- Barbell snatch (men- 135lbs, women- 115lbs)
1min- Barbell deadlifts (men- 225lbs, woman- 135lbs)
1min- Battle rope (Jumping jacks)
1min- GHD situps
1min- Double under’s
(3-5 round AMRAP 1 min rest after 5)
“Bad To The Bone”
5-Surrender hill climbs (men- 45lbs, women- 25lbs)
10-Plate driven 4 bount burpees (men 45lbs, women 25lbs)
15-Thrusters (men- 95lbs, women- 65lbs)
20- Back squats (men- 135lbs, woman- 115lbs)
25-Suspended rows (men- 30lbs, women- 20lbs)
30-Double unders ( 90 Singles)
35-Tricep dips (box)
40-Games push-ups
45-Box jumps (20 inch box)
50-Ab attack (Ab mat)
(Chipper for time)
“Hells Bells”
800 meter kettlebell Run (men- 25lbs, woman- 10lbs)
25- Barbell deadlifts (men- 225lbs, woman- 115lbs)
30- Burpee kettlebell high-pulls (men- 50lbs, woman- 30lbs)
30- Alt. dumbell snatch (men- 50lbs, woman- 25 lbs)
15- Man makers ( men- 25lbs, woman- 12lbs)
800 meter run
(Chipper for time)
“Power TRX”
15-Power Cleans (men- 185lbs, women- 125lbs)
25-TRX atomic push-ups
30-Box jump /squats (20 inch box)
15-Good mornings (men- 135lbs, women 95lbs)
25-Bench dips
30-TRX curls
400 meter run
(3 rounds for time)
“The Magnificent Seven”
7- Sumo deadlift highpulls (men- 135lbs, women 115lbs)
7- Wall balls (men- 20lbs, women- 14lbs)
7- Games push-ups
7- Back squats (men- 225lbs, women- 135lbs)
7- Toes to bar
7- Shoulder press (men- 135lbs, women- 95lbs)
7-Double unders
(7 rounds for time)
“Third Man Out”
200- Back squats (men- 225lbs, women- 135lbs) *bar can not touch ground*
400 meter run
175- Games push-ups
800 meter run
150- Bosu burpees
1200 meter run
125- Sumo deadlift highpulls (men- 135lbs, woman- 115lbs)
1600 meter run
100- Anchored sit-ups (Ab mat)
400 meter KB farmers run (10lbs)
(3 person team chipper for time)
3 person team, partition the workload as desired, must complete one exercise before moving to next.
“Thruck Fusters”
5- 4 count burpee’s (At the start of every minute)
100- Thrusters (men- 95lbs, women 65lbs)
( For time )
“Get your groove on”
For time:
50-30-20 Wall ball (men- 20lb, women- 14lb)
50-30-20 KBS (men- 25lb, women- 18lb)
30-20-10 Dips
400 meter sprint
“Smiley sprints”
For time:
5 up-hill sprints
30 pull-ups
30 ab mat sit-ups/weighted
30 OH walking lunges (men- 25lb, women- 15lb)
5 up-hill sprints
20 pull-ups
20 ab mat sit-ups/weighted
20 OH walking lunges (men- 25lb, women- 15lb)
5 up-hill sprints
10 pull-ups
10 ab mat sit-ups/weighted
10 OH walking lunges (men- 25lb, women- 15lb)
400 meter run
“Dead man”
5 rounds for time:
5 Deadlifts
10 Burpees
Once finished with these 5 rounds, hit 5 hill climbs with KB (men- 20lb, women- 10lb)
“The crow”
7 rounds- 3 minutes on 1 minute off
3 thrusters (men- 95lb, women- 65lb)
9 KBS (men- 24lb, women- 18lb)
20 Double unders (75 singles)
(pick up where you left off each round to end up with total score)
7 minute burpees—- AMRAP
“Bite me “
100 Air squats
5 strict pull-ups
400 meter run
75 air squats
10 strict pull-ups
800 meter run
50 air squats
15 strict pull-ups
400 meter run
25 air squats
20 strict pull-ups
*MUST no rep if the squat does not go below parallel!*
“Easy cheesy”
3 rounds- 1 minute reps with 1 minute rest in-between rounds
Row machine
GHD sit-ups
war ropes
air squats
wall ball (men- 24lb, women- 14lb)
strict pull-ups
box jumps (24in box jumps)
“Hang the farmer”
3 rounds for time with a 10 minute cap:
7 Deadlifts
7 strict pull-ups
(1 min rest)
3 rounds for time with a 10 minute cap:
21 wall ball shots (men- 20lb, women- 14lb)
21 toes to bar
(1 min rest)
2 rounds for time with a 20 minute cap:
100 Farmers carry (men- 100lb, women- 70lb)
28 burpee box jumps (24in box)
100 Farmers carry
3 strict pull-ups
(ADD ALL 3 TIMES TOGETHER)
“Kettlehell”
20 minute AMRAP
12 KB swings/American
8 Thursters- each side
10 Sumo deadlift high pull
8 reverse lunges, each side
3 Turkish get-ups, each side
“Seriously”
5 rounds- 5 minute rounds
1 push press
1 dead hang pull-up
3 push press
3 dead hang pull-up
max push press
max dead hang pull-up
(90 second rest between each round)
“Wonder Woman”
AMRAP 25 mins
33 Double Unders
23 Squats
13 KB Push Press 50/35
“Superman Fran”
12-9-6
Thrusters 185/135
L Pullups
15 min CAP
“Spiderman”
21-18-15-12-9-6-3
Spiderman Pushups
Burpees
Toes 2 Bar
Med Ball Clean 20/14
40 min Cap
“Lex Luther”
800 m run
4 Man Makers 35/25
400 m run
8 Knees to elbow
800 m run
4 Burpees 8 count
40 min cap- 2 RFT
“Ironman”
30 min continuous clock
10 mins to work up to 1rm snatch
10 mins to work up to 1rm clean and Jerk
10 mins to work up to 1rm Front Squat
“The flash”
1600 m run
25 kb goblet squats 70/54
25 kb swings 70/54
800 m run
20 kb goblet squats
20 kb swings
400 m run
15 kb goblet squats
15 kb swings
35 min cap- for time
“Hulk”
15 mins to find 1RM deadlift
5 RFT
11 power cleans 185/135
7 Weighted box jumps 12/8 each hand
30 min cap
“Batman & Robin”
AMRAP 20 mins
3 pullups
6 barbell reverse lunges in rack position 135/95
9 ab mat situps
200 m run
“The Joker”
4 RFT
6 Strict Press 135/95
6 Wall Ball 20/14
6 GHD situps
6 Pistols each leg
6 Turkish Getups each arm 54/35
6 Games Pushups
6 Hill Sprints
“Burpee’s are a WITCH”
For time:
100 Burpee Pull-ups
“Attention”
0-7 Minutes:
30 Overhead Squats (95,65)
10 Inverted Burpee Tuck Jumps
7-14 Minutes:
30 Thrusters (115,75)
15 Toe To Bar
14-21 Minutes:
30 Push Jerks (135,95)
15 Pull-ups
“Switch”
Every minute on the minute for 20 minutes of:
Odd minute: 10 Kettlebell Swings (72,55)
Even minute: 15 Box Jump (24,20)
then…
750m Row
“Fix It”
5×10 shoulder press
400m Run
5×10 thurster
400m Run
5×10 SDHP
400m Run
5×10 back squat
400m Run
5×10 deadlift
400m Run
“Duel Power”
Partner WOD for time:
5000 meter Row
500 Wall Ball (men- 20lb, women- 14lb)
50 Power snatch with overhead squat (men- 135lb, women-115lb)
5 sets of 25 each person- partner tricep dips
(This WOD does not have to be done in this sequence but all tasks must be completed before done.)
“Hell-O”
100 box jumps
25 thrusters (men- 95lb, women- 65lb)
75 box jumps
50 thrusters
50 box jumps
75 thrusters
25 box jumps
100 thrusters
(chipper for time)
“One at a Time”
Two rounds:
200 meter farmers run
20 Box Jumps
Two rounds:
200 meter regular run
20 meter back rack lunges
Two rounds:
200 meter farmers run
10 Left Leg Burpees
10 Right Leg Burpees
“Living and the Dead”
In this workout you can choose to be alive or a Zombie.
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!
Run 800m
80 Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
Run 400m
*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
“BOO”
Run 1600 meters with nothing (go across jct hwy up harper, turn lft on w. main then lft on bobwhite then lft on lois and rt in moores parking lot bk to gym)
Rest 3 minutes
Run 1200 meters with 1 kettlebell (go around block to plaza drive)
Rest 2 minutes
Run 800 meters with 2 kettlebells (2 laps on track)
Rest 1 min
Run 400 meters with 1 kettlebell overhead (out the side door of the gym and 2 times around parking lot row)
R.I.P.
As many rounds as possible in 30 minutes:
11 Thrusters (men-95lb , women- 65lb)
14 Toes-to-bar
17 Tricep dips
“Mathletes”
(4 rounds for time)
– (athletes rotate each round)
50m Sprint / 20 Pull-ups
50m Sprint / 20 Kettlebell Swings (m:70lb,w:53lb) 50m Sprint / 20 Med Ball Sit-ups (m:20lb,w:14lb) 50m Sprint / 10 Power Cleans (m:155lb,w:105lb)
Team solves math problem
Athletes work in this order every round: Female 1, Female 2, Male 1, Male 2.
Female 1 sprints 50m around the battlefield and then completes the designated work. Then Female 2, then Male 1, then Male 2. After completing the reps of the movements, athletes will solve a math problem presented to them by volunteer. Each team will choose a spokesperson to provide “final” answer. An incorrect answer results in all members performing 5 burpees. A correctly solved math problem must be completed before the team can continue to the next round.
For each round, the order of the athletes working stays the same, but where they start rotates:
Round 1 – F1-PU, F2-KBS, M1-SU, M2-PC, Team-Math Round 2 – F1-KBS, F2-SU, M1-PC, M2-PU, Team-Math Round 3 – F1-SU, F2-PC, M1-PU, M2-KBS, Team-Math Round 4 – F1-PC, F2-PU, M1-KBS, M2-SU, Team-Math
20 minute cut-off.
If DNF, a 4 second penalty will be added to 20:00 for each non completed repetition.
“Walk In The Park”
800- Meter run (Buy in)
48- Ab mat sit-ups
36- Steps overhead KB walk (men- 50lbs, women- 35lbs)
24- Toes 2 bar
12- KB thrusters (men- 50lbs, women- 35lbs)
400- Meter run (Cash out)
(3 Rounds for time)
“AMRAP Madness”
WOD A-B-C
A
(AMRAP in 10 minutes)
3 Deadlifts (m:315lb,w:215lb)
6 Lateral Jump Burpees
Each rep = 1 point
1 minute rest
B
(AMRAP in 10 minutes)
6 KB Swings (m:70lb,w:53lb)
9 Med Ball Sit-ups (m:20lb,w:14lb)
Each rep = 1 point
1 minute rest
C
(AMRAP in 10 minutes)
6 Jumping Squat
9 Chest Slap Push-ups
12 Chest to Bar Pull-ups
“Jonesworth”
Strength: Deadlift 5-5-5
WOD: 6 rounds for time
Buy in: 800m (row)
Air Squat: 80, 64, 50, 32, 16, 8
KB Swing: 40, 32, 25, 16, 8, 4 (men- 53lb, women- 35lb)
Pull-ups: 20, 16, 12, 8, 4, 2
Cash out: 800 m run (row)
“Jackies evil twin”
Buy in: max push-ups in 2 min
rest
max sit-ups in 2 min (weighted)
3 rounds for time:
1 mile run
50 thrusters (men- 95lb, women- 65lb)
15 burpee pull-ups
Cash out: max burpee in 2 min
rest
max box jumps in 2 min
“Karma police”
Buy in: 3 min AMRAP
9 KB swings (men- 53lb, women- 36lb)
9 KB facking burpees
3 rounds for time:
400m run
15 toes to bar
13 squat snaches (men- 115lb, women- 80lb)
11 mountain climbers
9 weighted hill climbs (men- 25lb, women- 15lb)
Cash out: 400 m weighted run
“Linda giant set”
35 min cap
1.5 BW BB deadlift 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
.75 BW BB power clean 10, 9, 8, etc.
BW Bench press 10, 9, 8, etc.
3 rounds for time:
50 wall ball (men- 20, women- 14lb)
30 sit-ups (weighted)
20 pull-ups
10 dips
5 box jumps (weighted)
“WTF”
Run 1 mile: 25 air squats every minute
30- Deadlift (men- 225lb, women- 155lb)
800m run
30 air squats
800m run
20 hang power cleans (men- 185lb, women- 135lb)
800m run
20 push-ups
800m run
10 hang power snatches (men- 135lb, women- 95lb)
800m run
10 burpees
800m run
“Stuffed”
4 rounds:
1 min BB thrusters (men- 53lb, women- 36lb)
1 min anchored sit-ups
1 min BOSU burpee
“GI Jane”
100 burpee pull-ups
1 mile run
3 rounds of 10 reps each:
– broad jump burpee
– sit-up burpee
– BOSU burpee
– REAL burpee
– box jump burpee
Run 3 miles
“Legs of Fire”
4 rounds:
400m run
50 air squats
50 OH walking lunges (35, 25)
“Have a seat”
3 rounds:
400m run
25 situps
15 jump squats
10 wall ball (20, 14)
“Up, Up, Up”
5 rounds:
:30 mountain climbers
:30 jumping jacks
:30 air squats
:30 games pushups
:30 tuck jumps
:30 KB swings
then…
400m Run
400m Row
400m Run
400m Row
“Dead Man”
AMRAP in 30 minutes
8 Deadlifts (men- 225lb, women- 155lb)
8 Man Makers (men- 35lb, women- 20lb)
“Chalk it up”
20-18-15-12-9-6-3
Buy in: 800 meter run
Knees to elbow
Back extentions
Ball Slams
Cash out: 100 double unders
“The Final Countdown”
10-9-8-7-6-5-4-3-2-1:
inverted burpees
SDHP
then…
taking turns each person does 4 sets of suicide sled pushes!!
“Throw it up”
10 rounds for time:
10 Med ball throws (men- 24lb, women- 14lb)
400 meter run
“Burp it up”
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
“Make the list”
*Put these 10 exercises in a bucket and make the participants draw 7 out of the bucket to form the workout. They will do 3 rounds of the 7 exercises in the order they are pulled out.*
15 Sumo Deadlift Highpull (men- 135lb, women- 115lb)
30 Double unders
30 Suspended rows off the stage
50 OH walking lunges (men- 25lb, women- 15lb)
30 BOSU burpees
800 meter run
30 Push jerk (men- 95lb, women- 65lb)
50 Straight leg raises for abs
50 Tricep dips
100 mountain climbers
“Suck it up”
AMRAP in 30 min:
1 minute kettlebell jacks (men- , women- )
15 Back Squats (men- 225lb, women- 135lb)
10 Pull-ups
“Jack it up”
5 rounds for time:
400 m run
25 med ball cleans (men- 20lb, women- 14lb)
50 tent jumps
“Turn it up”
4 rounds for time:
25 Pull-ups
35 Push-ups
60 Sit-ups
90 BW Squats
(You have 2 minutes to complete each exercise before moving to the next.)
“Mean Girls”
For time
20 Pullups
30 Pushups
40 Situps
50 Squats
400 m Run
21 KBS 53/35
12 Pullups
21 deadlifts 225/135
21 HSPU
400 M run
15 OHS 95/65
“The Big Lebowski”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*200 m Run in Between Sets*
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
“Fast and Furious”
30-20-10
Power cleans 135/95
KBS 53/35
then
5 RFT
35 Double Unders
200 m run
“Hercules”
1-10-1-20-1-30
Front Squat
then
8 min AMRAP
3 thrusters 95/65
3 C2B pullups
6 thrusters
6 C2B pullups
9 thrusters
9 C2B pullups
“Atlas Shrugged”
10 mins of Snatch Balance
Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps
“Rocky”
15 min to work on heavy single of Snatch
then
20 min AMRAP
5 Snatches 135/95
10 burpees
15 K2E
20 Back Squats 135/95
“Great Balls of Fire”
With a partner and a medicine ball (20/14 lbs)
100 Med Ball Chest Passes (do 1 burpee after each chest pass)
100 Med Ball Sit-up Pass
100 Med Ball Twist Passes
100 Up And Overs (med ball pass over pull-up bar)
“Wall.E”
5 RFT
5 Wall Climbs
50 Air squats
then
5×1 Strict shoulder Press
“Never Back Down”
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.
-Concept 2 row for calories
-Hand Cleans 95/65
-sprints
-T2B
-Battle Rope Jumping Jacks
“Good Morning”
16- KB Snatch (Men 72lbs Women 52lbs)
25- Double Unders
25- Box Jumps (Men 30″ Women 20″)
(8 Rounds for Time)
“Shorty”
(Max Reps in 3 Minutes)
– Buy in of 50m sprint
Back Squats (m:165lb,w:115lb)
At go, Athlete will sprint 50m to their barbell. Athlete will then have the remainder of 3 minutes to complete as many reps as possible of Back. squats. WOD is completed when the time runs out.
“Don’t Be A Jerk”
For Max Reps:
1 minute Max Jerks (m:185lb,w:125lb)
6 minute Max Burpees (emom, 5 Box Jumps) (m:30in,24in)
1 minute Max Jerks (m:185lb,w:125lb)
Athlete will perform as many shoulder to overhead reps as possible in
1 minute. Athlete will then complete as many burpees as possible in 6 minutes, but the athlete has to stop and perform 5 Box Jumps every minute, on the minute (5 total times). After 6 minutes of Burpees, Athlete will complete another minute of as many shoulder to overhead reps as possible in 1 minute.
“Wake Up The Sun”
800-Meter Run
30- Burpee’s (4 count)
30- Wall Balls (Men 20lbs Women 16lbs)
(4 Rounds for Time)
“Madness”
For time:
50 Med Ball Clean (20lb)
5 Horse
5 Games Push-ups
40 MBC
4 Horse
10 GP
30 MBC
3 Horses
15 GP
20 MBC
2 Horses
20 GP
10 MBC
1 Horse
25 GP
“Hello, Goodmorning”
For time:
25 Presses (Overhead anyway) (men- 1156lb, women- 80 lb)
5 Good morning
20 Presses
5 Good morning
15 Presses
5 Good morning
10 Presses
5 Good morning
5 Presses
5 Good Morning
“Kalsu”
100 Barbell thrusters with 5 burpee’s on the minute
(begin with burpee’s)
“330”- challenge workout
300m Run
30 Squat Cleans (men- 155lb, women- 105lb)
300m Run
30 Push or split jerks
300m Run
“Durbin Double”
To be completed with a partner:
Round 1- 24 minutes
70 Air squats (2 minutes)
10 Deadlifts (men- body weight, women- 2/3 body weight)
400m Run
30 Hollow rocks
25 Games push-ups (25 from men/10 from women)
12 Rebounding box jumps
Dead hand pull-ups (10 from men/ 5 from women)
15 Wall balls unbroken (men- 20lb, women- 14lb)
2nd round- change partners- 24 minutes
Knees to elbow/toes to bar(10 from men/5 from women)
Cobra hold for 2 minutes (can do at same time)
15 Push press (men- 75lb, women- 55lb) (each)
15 Burpee’s in 1 minute (each)
15 Strict press (men- 75lb, women- 55lb)
1 minute V hold (each)
12 Double unders
21 KB swings (men- 24lb, women- 16lb)
“Duane’s Darn Hill”
3 Hill repeats- (sprint up)
100 Double unders
50 Ab mat (weighted)
3 Hill repeats
200 Double unders
100 Ab mat (weighted)
3 Hill repeats
300 Double unders
50 Ab mat (weighted)
“Cluster”
1-2-3-4-5-6-7-8-9-10 Thrusters (men- 135lb, women- 95lb)
10 Box jumps (men- 24in, women- 20lb)
10 Anchored sit-ups
(Each time you take it from the floor, you have to do a squat clean into a thurster- or power clean to thruster)
“For time”
Run 1/2 mile or row 1500m
5 Front squats
25 Pull-ups
4 FS
20PU
3FS
15 PU
2 FS
10 PU
1 FS
5 PU
Run 1/2 mile or row 1500m
“HO, HO, HO”
5 RFT
20m weighted walking lunge (weight is overhead)
25 overhead press
25 thrusters
25 curls with the bar
20m weighted walking lunges (weight at chest)
“12 Days of CrossFit”
On the 12th day of Christmas, Crossfit gave to me 5 RFT of:
12 KBs swings
11 knees to elbows
10 box jump burpees
9 GHD situps
8 pullups
7 slow good mornings
6 wall ball shots
5 tricep dips
4 games pushups
3 power cleans
2 front squats
and a sumo deadlift HP
“Dashing through CrossFit”
For time:
Buy in: 400m run
1 minute burpee’s
25 double unders
2 minute box jumps
50 double unders
3 minute ab mat weighted sit-ups
75 double unders
4 minute mountain climbers
100 double unders
Cash out: 800m run
“Cheers 2014”
2- 400m runs
0- rope climbs
1- Overhead squat (max rep)
4- Man makers
(AMRAP in 35 minutes)
“Happy New Year?”
12 Minute AMRAP of:
9 Plyo Push Ups (clap)
6 Tuck Jumps
3 Strict Pull-ups
then……
2 mile run
“Happy Times”
20 Minute AMRAP of:
9 Plyo Push Ups (clap)
6 Tuck Jumps
3 Strict Pull-ups
then……
1 mile run
“Jumper”
12 min AMRAP
10 wall balls
10 box jumps
10 TTB
10 unbroken Double Unders
“Wanted Dead or alive”
3RFT
7 Deadlifts 315/225
400 m run
“Push It”
10 min AMRAP
8 Push Press 115/85
8 games pushups
8 Pullups
“Hangover”
15-12-9-6-3
Power Snatch 95/65
barbell Burpees 95/65
“Turn Around”
3 Rounds for max reps:
TTB
Burpees
KBS, 53/35
Wall Balls, 20/14
Round 1, :50/:10
Round 2, :45/:15
Round 3, :40/:20
“Dip it Low”
3-6-9-12-9-6-3
Ring Dips
Thrusters 95/65
200 m run in between each rd
“Walk the line”
5 RFT
30 steps of walking lunge with barbell in front rack position 95/65
30 Double unders
then
1000 m row for time
“Body on Me”
20 mins EMOTM
3 Dead lifts body weight
2 power cleans body weight
1 squat clean and jerk body weight
if you do not make it the 20 mins you must perform 10 burpees for the remainder of the 20 mins. If you dont complete the burpee penalty you must perform a plank for 20 seconds on and 10 off for the remainder of time.
“Top Of The Mornin To Ya”
– Power Cleans (men 185lbs women 115lbs)
– 20 Double Unders (EOMOTM)
– Games PushUps
– 20 Double Unders (EOMOTM)
– Toes To Bar
– 20 Double Unders (EOMOTM)
– Goblet Squats (men 74lbs, women 53lbs)
– 20 Double Unders (EOMOTM)
(40 Minute AMRAP)
“The Scarab”
400- Meter Run
20 -Deadlifts (men 225lbs women 155lbs)
400- Meter Run
20 -Deadlifts (men 225lbs women 155lbs)
20- Pull-ups
400- Meter Run
20 -Deadlifts (men 225lbs women 155lbs)
20 -Pull-ups
20 -Kettlebell Swings (men 72lbs Women 53lbs)
400- Meter Run
“The Seven”
Seven rounds for time 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
“Drop In”
40- Wall Ball (20, 14)
30- Toes to Bar
20- Step Back Lunges (135, 95)
10- Hang Power Cleans to Overhead (135, 95)
400 Meter Run
(2 rounds for time)
“McGhee”
max rounds 30 min
5x Deadlifts 275/185
13x push ups
9x box jumps (24)
“WACK”
for time — as many reps as possible in 40:00 min.
150 wall ball (20/14)
400m run
40 Overhead lunges (45/25)
150 Double unders
“CRAZY LADY”
BIKE 10 min sprints
up/down hill for 5 min.
5 min of 30 sec sprints
3 rounds:
21-15-9x
Power clean (70% 1 RM)
Box jumps (24in)
Run 1 mile
“Puerto Rican Torture Chamber”
Max rounds in 30 min.
6x Deadlifts (315/185)
6x shoulder press (135/115)
run 400m
“Snaked”
4 rounds/for time
Jump rope singles 150-150-150-150x
Knees to elbow 21-15-12-8x
Games push ups 50-35-20-15x
L pull-ups 15-12-9-4X
Double unders 50-50-50-50x
(for missed double unders — 4 count burpees)
“Wrecked”
10rounds/ 10 times each rep/ for time
Power clean 115/65
Push ups
Thruster
Sit ups (10lbs)
Front squat
Back extension
squat jumps
Lunges (5 each leg)
Pull ups
Pistols (5 each leg)
REST 2min between each round
“Minotaur”
10 rounds/for time
10,9,8,7,6,5,4,3,2,1 — use single KB 72/36#
Thruster
Swing
Sumo DL high pull
Bent row
Dead lift
“Hit the Track”
3 rounds:
50yd walking lunges
50yd farmers walk
50yd standing broad jump
50yd farmers walk
200m run
then…..
100 dumbbell snatches (50 each arm)
“You Go”
Chipper for Time:
60 Burpees
50 OH Plate Lunges
40 Sit-Ups
30 Double Unders
20 Pull-Ups
10 Man Makers
“Wake up”
4 rounds for time:
20 Dips
20 Squat snatch with dumbbell (each arm so total of 40) (men- 75lb, women- 55lb)
15 Tuck jumps
15 Plank rows each arm (men- 40lb, women- 25lb)
“Back to the Basics”
For time:
30 Suspended row push-ups (men- 40lb, women- 25lb)
40 Pull-ups
50 Kettlebell swings (men- 53lb, women- 35lb)
60 Ab mat sit-ups (men- 25lb, women- 15lb)
70 Burpees
“Partner Paradise”
4 rounds for time with a partner:
5 Pull ups each person
10 knees to elbow each person
Wheelbarrel across gym
15 KB thursters each person (men- 72lb, women- 55lb)
20 Air squats each person
Wheelbarrel across gym
“Hilly Billy”
10 weighted hill climbs then….
AMRAP in 30 minutes:
15 Toes to Bar
30 KB overhead walking lunges (1 KB in each hand) (men- 40lb, women- 20lb)
“Crazy Morning”
Cash in: 100 mountain climbers
5 rounds for time:
400 m run
25 med ball cleans (men- 20lb, women- 14lb)
50 tent jumps
Cash out: 100 mountain climbers
“Greed”
5 RDS
AMRAP of 3 mins
3 Power snatches 135/95
6 HR pushups
9 squats
1 min of rest between rds
“Anger”
50 HSPU
30 Deadlifts 185/135
10 Front Squats 185/135
“Gluttony”
For Time
15 Power Cleans 185/95
30 GHDSU
400 m run with plate 45/25
10 Power Cleans 185/95
20 GHDSU
400 m run with plate 45/25
5 Power Cleans 185/95
10 GHDSU
“Pride”
4 RFT
400 m Run
5 Bodyweight clean & Jerk
“Envy”
Buy in 400m run
3 rft
10 deadlifts 225/155
30 DU
Cash Out 400 m run
“Lust”
3 RFT
8 thrusters 135/95
8 TTB
8 Alt KB snatch 53/35 (8 each arm)
8 jump split squats
“RANKEL”
45 min / rounds for time
6 Deadlifts 225m195w
7 Burpee Pullups
10 KB Swings, 2 pood
Run 400 meters
“UP WHAT”
For time:
25 Front Squats
3 hill sprints with weight
30 Front Squats
4 hill sprints with weight
35 Front Squats
5 hill sprints w/o weight
25 Press
“Long Cycle Burpees”
50 rounds of:
1 squat/ butt to ball
1 games push up
1 sit up/ weighted
1 superman
1 tuck jump or box jump
“Hit the Deck”
Deck of cards – 9core variation)
Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the exercise and the number of reps specified. Use whole deck….
Hearts = Burpees
Diamonds = mountain climbers
spades = flutterkicks
clubs = weighted sit ups
jokers = 400m run
“A Team”
For time chipper
Run 800
100 pull ups
100 deadlifts
200 sit ups w/ ball toss
200 mountain climbers –TRX
100 rows TRX
200 wall balls
100 thrusters
200 air squats
run 1600
“TRASHED”
Run 2 miles
25 over head squats
10 Turkish get ups (on each side)
15 pull ups
10 Turkish get ups
25 overhead squats
Run 2 miles
“10-200”
5RFT
10 Jumping Pull-ups
200 meter weighted run holding a weight plate (to the parallel bars outside and back)
10 Wall Ball (men- 20lb, women- 14lb)
200 meter slide holding a weight plate (knees bent and sliding in the squat postion) (2 down and backs in the gym make 200m)
“BEAST”
100 Burpee Pull-ups
Then…..
2RFT
30-20-10
Back Squats
Sumo Deadlift High Pulls
Push Jerk
“ABC as easy as 123”
For time:
25 Air Squats
25 Good morning
20 Box Jumps
20 Good morning
15 Thursters
15 Good morning
10 Presses
10 Good morning
5 Man Makers
5 Good Morning
“Dumb Shit”
1 mile run
100 jumping jacks
20 Overhead squats
100 mountain climbers
20 Overhead squats
100 Thursters
1 mile run
“DPT”
Two rounds for time of:
100 Double-unders
50 Push Jerks
25 Toes to bar
“Workout 12 . 1”
Complete as many reps as possible in 7 minutes of:
Burpees
then…
For time:
10-9-8-7-6-5-4-3-2-1: Front Squats, 185/135
10-20-30-40-50-60-70-80-90-100: Double Unders
“Dirty30”
30 Box Jumps
30 Jumping pull ups
30 Kettlebell swings
30 Walking lunges
30 Knees to elbows
30 Push Press
30 Back Extensions
30 Wall ball
30 Burpees
30 Double Unders
“Workout 12 . 2”
MEN –
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN –
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
“Workout 12 . 3”
MEN
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
Deadlift 8×3 climbing
“Macho Man”
10 Thrusters 95#/65#
15 KB Swings 53#/35#
20 Sit Ups
400 m run
“Workout 12 . 4”
MEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
then….
*Timed mile run
OR
Make up a open wod from before for better score
“Workout 12 . 5”
MEN
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
“By Any Means Necessary”
50 Front squats unbroken
60 s rest
50 push press Unbroken
60 sec rest
50 back squats unbroken
60 sec rest
50 overhead squats unbroken
60 sec rest
50 thrusters unbroken
Rules for unbroken: if you stop for more than 10 seconds OR if you put the bar down, 5 burpees. can rest bar on arms, thighs, etc….. just not the floor
“ODD MAN OUT”
4 rounds for time:
cash in: 5 hill sprints
5 snatch
7 burpees
9 toes to bar
cash out: 5 hill sprints
“GOTTA LOVE UR BUDDIE”
Conditioning: 7 min of 20 pushups and 20 wall balls (AMRAP)
30 min clock
Partner 1 : 1 Hill sprint —(run out to the hill, all the way down and sprint back up, run back to partner
while partner 1 is running;
Partner 2: perform as many push press as possible 95/65
(switch) —keep going for full 30 min.
score total reps of push press
“GYMNASTY DAY”
10 min. of gymnastics… ur choice: pull-up, muscle-up, pushup, handstands, etc
those caught not working skill (talking, etc…) drop and hit 5 burpees
21-18-15-12-9-6-3
KB swings 53/35
wallballs 20/14
Renegade rows 30/20
400 m run every odd number set
“HANG 10”
For time:
6 min AMRAP of:
10 – no push-up burpee with box jump
10 – Power cleans 95/65
rest 1 min:
4 min. AMRAP of:
10 – deadlift 185/115
10 Burpee lateral hops over bar
Cash out: 1.5 mile Run with 10 burpees every 4 min….
“21-15-9 = 270”
FOR TIME:
200 m run
21-15-9
Push Press 95/65
pullups
200m run
21-15-9
KB Swings
Goblet Squats
200m run
21-15-9
Pushups
situps – weighted
200m run
“ARMED and READY”
3 ROUNDS for TIME:
20 WB 20/14
20 MB Facing Burpees
20 MB Cleans
400m run with MB
1 MB hill climb
“Games Helen”
For time:
Run 1200 meters
63 Kettlebell swings, 52/35
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 52/35
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 52/3
12 Pull-ups
“Kung Fu Master”
8 Min emotm
Even mins 4 Deadlifts 275/185
Odd mins 8 Wallballs 20/14
Rest 1 min
5 min Amrap
5 Shoulder to Overhead 135/95
10 Squats
15 Double unders
“Gauntlet”
3min Amrap
3 Deadlift
6 Air Squats
3 Burpess
Rest 1 min
3min Amrap
3 Deadlift
6 Air Squats
3 Burpees
Rest 1 min
3min Amrap
3 Deadlift
6 Air Squats
3 burpees
“Cobra Triangle”
3RFT
8 snatches 135/95
8 HSPU
3RFT
8 Thrusters135/95
8C2B Pullups
3RFT
8 Split Jumps
8 T2B
“American Gladiator”
1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk
Power Cleans
KB Swings 53/35
20-15-10
1 st round of Cleans 135/95 lbs
2 nd round of Cleans 155/105 lbs
3 rd round of Cleans 185/125 lbs
“Sonic the Hedgehog”
For Time:
800 m Run
30 Power Clean & Jerks 135/95
800 m Run
“Donkey Kong”
21 -15-9
Ohs 95/65
Burpees
Front Squat
“Thurster Mania”
EMOM 15 min
10- Thursters (men- 95lb, women- 65lb)
9- Double Unders
“Bird Weight”
400 Meter Run
10-Power Cleans (Men-185 Women-135)
6-Front Squats (Men-185 Women-135)
4 Rounds for time
“The Phoenix”
Buy In 800 Meter Run
15-KB Windmills (Men-53 Women-36)
12-Box Jumps (24 inches)
10-Thrusters (Men-95 Women-65)
Cash Out (800 Meter Run)
3 Rounds for Time
“Walsh”
22 Burpee Pull-ups
22 Back Squats (185)
Run 200 meters with a 45 lb plate overhead
(4 rounds for time)
“Pushup Helen”
3 rounds
400m run
21 KB swings
12 games pushups
“Don’t know Squat”
30 back squat 135/95
400 m run
30 front squat 95/65
400m run
30 overhead squat 95/65
400 m run
30 air squats
400m run
“Run Forest, RUN”
1600 m run
rest 3 min
1200m run
rest 2 min
800 m run
rest 1 min
400 m run
50 thrusters
“Chip Away”
8oom run
50 wall balls 20/14
50 toes to bar
800 m run
50 thrusters
50 box jumps
800 m run
50 ab mat situps
50 dead lifts
800 m run
“Super Sweet”
5 rounds for time:
500 meter row
15 Front Squats (men- 135lb, women- 115lb)
10 toes to bar
“Fast Blast”
4 RFT
400 meter run
50 jumping air squats
then…
50 Overhead Push Press (men- 95lb, women- 65lb)
“Walking Dead”
30 Deadlifts (115/65)
Run 400m
20 Hang cleans(115/65)
Run 400m
10 power cleans (115/65)
Run 400m
Accumulate 2 mins of L sits
“Stairway to Heaven”
15 min AMRAP
800 M run
With time remaining Ascending ladder of
3 Fs 135/95
3 t2b
6 fs
6 t2b
9 fS
9 t2b ……
“HOLY BALLS”
20 min time cap
start with 2 reps of each and increase by 2 reps each round until 20 min time cap.
wall balls m20, w14
sit ups with the med ball
pushups on the med ball
air squats with the med ball
burpees with the med ball
One MILE of sprints with a TWIST!
16X100m sprints HOWEVER after each interval: 5 push-ups, 10 sit-ups, 15 air squats!
deadlift 5×3
5 rounds: 20 goblet squats 2 (1.5) /1.5 (1) pood, 20 russian Kettlebell swings 2 (1.5) /1.5 (1) pood
“Are You Not Entertained”
7 rounds: 7,6,5,4,3,2,1
clapping push ups
squat jumps
pull ups
burpee pull ups
2mile run/walk holding m/25 lbs, w/15lbs
“Fight Gone Worse”
3 rounds for reps:
Barbell Thurster (men-95, women-65)
Double Unders
Burpees
KB Swings
Indoor Cyling Bike
1 min at each station, 1 min rest after each round
Strength Modality:
10 min AMRAP
3 Front Squats (men- 185, women-135)
15 Jumping Jacks
“It’s Crazy”
2 RFT:
43- Toes to Bar
34- Pull Ups
64- Air Squats
46- Wall Balls (men- 20, women- 14)
12- Power Cleans (men-205, women- 145)
21- Tuck Jumps
Strength Modality:
1 min on 30 sec rest for 3 rounds:
PUSH UPS
“My Favoriate”
Cash in: 800m Run
On the minute every minute for 25 min.
5- SDHP (men- 135, women-95)
5- Box Jumps
5- Push-ups
Cash out: 100 mountain climbers
Strength Modality:
3-3-3-3-3-3
Overhead Squat (men-135, women- 95)
“You Got Skills”
2 RFT
50- Back Squats (men- 155, women-115)
25- Push Jerks (men- 115, women- 65)
10- Double Unders
then…
500m Row
“In and Out “
5 Rounds
400 M run
11 snatches 135/95
7 C2B pullups
“Quadzilla”
20 FS 185/115
30 Box jump 24/20
40 KBS 72/53
50 Wall ball 20/14
“Dumbell Madness”
Five rounds of:
5 Dumbell deadlifts
5 Dumbell hang cleans
5 Dumbell push presses
5 Dumbell squats
Increase the load each round. Rest as necessary between rounds.
“Polish Crippler”
100 Double Unders
On your way to 100 reps you must perform 10 double unders every minute on the minute.
then….
Overhead Squats 3-3-3-3-3
rest as needed
“Moonless Night”
5 RFT
5 Pull-ups
7 Handstand Push-ups
9 Goblet squats (60/45)
11 Push Press (95)
13 Knees to Elbow
“Tin Man”
Max effort Row 1600m
Rest 5 min
Max effort run 800m
Rest 5 min
Max effort swim 400m
Combine all times without the rest periods for the score.
“Walk the Chalk”
For time:
100 ft Front Rack Barbell Walk (135,115)
25 Burpees
100 ft Front Rack Barbell Walk
25 Push Ups
100 ft Front Rack Barbell Walk
25 Pull Ups
100 ft Front Rack Barbell Walk
25 Toes to Bar
100 ft Front Rack Barbell Walk
25 Wall Ball (20,14)
100 ft Front Rack Barbell Walk
25 Tuck Jumps
Strength Modality: Hang Clean(225,135) (do 5 hang cleans then rest for 20 sec for 8 rounds)
“Double It”
15-12-9
Thurster (95, 65)
Push-ups
then……
Strength Modiality: GHD Sit-ups (do 10 GHD Sit-ups to 10 knees to elbow for 4 rounds)
15-12-9
Thurster (95, 65)
Push-Ups
Buy In: 800m Run with 50 Jumping Jacks after each 400m
“Bad Ass”
For time:
21-15-9
Left Arm Snatch (55,35)
Right Arm Snatch
Pull-ups
Cash Out: 800m Run with 50 Jumping Jacks after each 400m
Strength Modality: Pull-ups (5 sets of 10) *Do 5 with the band and 5 with nothing.*
“Boulder Shoulders”
21-18-15-12-9-6-3
SDHP 75/55
Push Jerk
“PEAK”
4 rounds for time
cash in: 2min. mountain climbers
25 Push press
35 Elbows to knees
45 Air jump squats
55 Kettlebell swings
cash out: 2 min mountain climbers
“CLEAN IT UP”
3 rounds for time
cash in .5 mile
10 squat cleans 135/95
20 unbroken wallballs 20/14
50 pushups
100 anchored situps
cash out run 1 mile upstairs on treadmill
“MISS INDEPENDENT”
RFT- 10 min
1 power snatch
10 butterfly situps
then……
10,9,8,7……..1 DB Push Press 35/20
1,2,3,4,………10 Burpees
“SNATCHING GOOD”
for time
Row 1K (1,000m)
40lb DB snatch, 50 reps
row 750m
40lb DB snatch, 35 reps
row 500m
40lb DB snatch, 20 reps
“2013 Regional Event 6”
100 Double Unders
50 Hand Stand Push-ups
40 Toes to Bar
30 Shoulder to Overhead with axle (160/100)
90 ft walking lunge with axle in front rack (160/100)
“Step Up”
5RFT:
15- Deadlifts (225,165)
40 yd KB Farmers Walk (85,53)
4 Muscle Ups
“STYLE”
20 min AMRAP|
15 Power Snatch
15 Clean & Jerk
400m Run
“STICK”
6×20 Handstand holds
2-2-2-2-2 Push Press
then…
3 rounds, 1 min each- each round (9 min total)
Double Unders
Burpees
Air Squats
“SURGE”
5-5-3-3-1-1 Deadlift
then…
10 min AMRAP
10 Toes to bar
15 Deadlift
20 Steps oh walking lunge (45,25)
“SWING”
10-9-8-7-6-5-4-3-2-1
KB SDLHP
KB Swing
Goblet Squat
“SCOOT”
1K Row
1 mile run
100 Double Unders
“Spicy”
800m Run
– 40 Clean & Jerks 75/55
– 40 OH Lunges 45/25
– 40 Back Squats 75/55
– 40 Sumo Deadlift Highpulls 75/55
-800m run
“BUNNY HOPS”
4 alternating split jerks, 4 squat Bar hops
4 alternating split jerks, 8 squat Bar hops
4 alternating split jerks 12 squat Bar hops
4 alternating split jerks 16 squat Bar hops
4 alternating split jerks 20 squat Bar hops
“R&R”
3 RFT:
500m Row
400m Run
Rest exactly 3 mins between rounds.
“DEATH BY”
45min
1 Power snatch, 1 squat snatch, 1 min 95/65
2 power snatch, 2 squat snatches 2min
3 power snatch, 3 squat snatches 3min
4 etc…
Repeat until you DIE or run out of time
Run 1 mile
“Love One Another”
*A partner chipper- while one person is working the other is resting. Both have to go to do the ball toss shuffle with med ball.*
100yd ball toss shuffle
100 Thrusters
100yd ball toss shuffle
100 SDHP
100 yd ball toss shuffle
100 Toes to Bar
100yd ball toss shuffle
100 Tuck Jumps
100yd ball toss shuffle
“DRAGLINE”
teams of two for time
1000m row (500 each)
400 double unders
300 row push ups
150 KB swings 70/53
100 pull ups
1 athlete works while the other one will rest….. if working alone, cut in half
“THE JOLLY ROGER”
AMRAP — 30 min
7 front squats
14 chest to bar pull-ups
21 box jumps 24/20”
cool down: row for 10 min
“SCOOTER”
400m Farmers carry 53/35
20 burpee box jumps 30/24”
400m plate carry 35/25
20 burpee box jumps 30/24
400m plate carry 35/25
20 burpee box jump
400m Farmers carry 53/35
100 ab mat sit-ups with weight
“JALAPENO BUSINESS”
100 wall ball 20/14
200 double under
50 wall ball
100 double under
“BOMERANG”
3 rounds/for time
1 mile run
50 burpees
30 thrusters
“Power House”
5 rounds
-Bench Press (225,135)
-Back Squat (315,185)
-Dead Lifts (315,185)
– Power Curls (135,75)
-Power Cleans (225,135)
“Powerhouse” has the same format as “Fight Gone Bad”. In this workout you move from each of five stations after a minute. This is a five- minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep. (AMRAP)
T.G.I.F
20 min AMRAP
10- Jefferson Squats (135,115)
10- Alt. DB Snatches (80, 60)
10- Push-ups
10- Ball Slams (10,4)
“On the Prowl”
10 RFT
10 mountain climbers
20 yard prowler push (135/90)
10 push press (70/55)
“Relief”
21-18-15-12-9-6-3
air squats
ab mat sit up
ring dips
“Pusher”
EMOTM for 10 min
3 push jerks (135/95)
6 push ups
“Row Your Boat”
250m row
40 thrusters (75/55)
40 kb swing (53/35)
250m row
30 thrusters
30 kbs
250m row
20 thrusters
20 kbs
250m row
10 thrusters
10 kbs
250m row
“Balls to the Wall”
For time:
100 Wall ball (20,14)
5 Burpees
75 Wall Ball
10 Burpee
50 Wall Ball
15 Burpee
25 Wall Ball
20 Burpee
“Whirlwind”
AMRAP 10
5 Pushups hand release
5 Burpees
5 KBS Russian (70/53)
“All out”
4 rds
3:00 minutes to complete
-Run 400m
-Pullups (Maximum effort) in the remaining time
REST 2 mins in between rds
“Work hard, Play hard”
4 RFT
400M Run
14 Walking barbell lunges (95/65)
15 Burpees
“Dizzy”
4 RFT:
5 snatch (115/75)
15 box jumps (24/20)
5 snatch
500 m row
5 snatch
15 toes to bar
“Clean Unbroken”
30 min AMRAP:
16 clean & jerk
14 burpees
12 thrusters
10 games push ups
8 pull ups
“4×4”
EOMOTM 20 minutes
4 power clean (185/135)
4 front squat (same weight)
then:
200 yard partner prowler push: alternate every 20yards (135/95)
“Deadlegs”
5 RFT:
40 double unders
20 deadlifts
20 wall ball
“Time to Get Up”
35 min AMRAP
10 Thrusters (95,65)
15 Over the bar burpees
20 Double Unders
25 Games Pushups
“GO”
400 meter Farmers Carry
25 Tuck Jumps
15 Pull-ups
25 Double Leg Raises
15 Jumping Air Squats
25 Toes to Bar
400 meter Farmers Carry
“Burp…It”
6RFT
Run 400 meters
25 Burpees
25 SDHP
25 Front Squats
“Sail”
Seven Rounds for Time:
1 Clean and Jerk 135/95
4 Hang Power Cleans
9 Deadlifts
2 Front Squats 135/95
“Los cuatros”
Partner wod
4 stations, each station will be 4 minutes long.
The stations will be
– HSPU (scaled is games pushups)
-Back squat 145/115
-TTB
– 20 yrd shuttle run
Each teammate will alternate 4 reps of each exercise, if one teammate cannot complete the 4 reps you cannot continue on. After each station there will be a 1 min transition.
“PC”
For time:
10 Hang Power Cleans, 135/95# 95/65# 65/45#
20 Meter Sprint
8 Hang Power Cleans, 135/95# 95/65# 65/45#
40 Meter Sprint
6 Hang Power Cleans, 135/95# 95/65# 65/45#
60 Meter Sprint
4 Hang Power Cleans, 135/95# 95/65# 65/45#
80 Meter Sprint
2 Hang Power Cleans, 135/95# 95/65# 65/45#
100 Meter Sprint
5:00 Time Cap
Note: Any 1 REP of Hang Power Cleans not completed within the 5 minute time cap will be added on as 1 additional second. Every 10 Meter run not completed within the 5 minute time cap will result in 5 seconds being added to the total time.
Strength/Skills
1a) 4×3 Deadlift, heavy but not to a max with perfect mechanics, concentrate on setting your back
1b) 4×3 Muscle ups, or Pull-ups & Dips (preferrably use rings)
1c) 4×50 Double Unders, or 100 high bounce singles
Note: This is a superset. This is not for time. You should have between 1:00 and 2:00 rest between all sets. Use this as an opportunity to improve your mechanics on muscle ups, pull-ups, dips and double unders.
“Goofy”
For time:
30 Toe-to-Bars
30 Wall Balls
1000 meter Run
30 Deadlifts
30 Box Jumps
Time Limit: 15 minutes
Score: For time. Every rep not completed in time will be added to 15 minute mark at 1 second per rep.
Strength/Endurance (optional)
1a) 4×3 Overhead Squats from the rack or blocks, near max
1b) 4×6 Handstand Push-ups, deficit or rings if possible
1c) 4x250m Row (choose 4 different damper settings and concentrate on a strong pull and good recovery each stroke)
“Partner Love”
Parter up with someone that is the same strength as you. The partner that is not working is holding a 35/25# plate OH or completing flutter kicks while their partner is moving through reps. Switch from OH hold to flutter is allowed.
“Filthy Heavy 50″
Time cap is 30:00
Box Jumps 24/20″
Jumping Pull Ups
KB Swings 32/24kg **
Walking Lunge 12kg/8kg
Knees to Elbow
Push Press 95/65
Deadlift 135/95# (SUMO style suggested if comfortable)
Wall Ball Shots 20/14
Burpee w/25/10# Plate
Double Under
If your partner and you need to use different loads for a lift go with a lighter load or plan to switch plates during your movement exchange. One bar per team is allowed!
Plate changes will need to be done from the Push Press to Deadlift so have a plan.
“Part What”
Part A. 3 rounds: 1 minute box jumps (24/20), 1 minute kettlebell swings (32/24 kg)
Part B1. Front Squat 5×2, rest 60 seconds
Part B2. Weighted Ring Dips 5×3, rest 2 minutes
Part C. 3 rounds: 1 minute box jumps (24/20), 1 minute kettlebell swings (32/24 kg)
Part D. 5 minute EMOM: 5 strict chest to bar chin ups (weighted if possible, supinated grip)
Part E. 5 rounds for time: 12 deadlifts (155/105), 9 hang power cleans (155/105), 6 shoulder to overhead (155/105)
2x100m sprint
2x 300m sprint
2x 400m sprint
full recovery in between each
PART F. if there is time: For time:
400 meter run
50 push ups
400 meter run
50 pull ups
400 meter run
50 toes to bar
400 meter run
50 pistols
“50:10”
Buy In: 700m Row
7RFT
50 sec SDHP (135, 95)
10 sec rest
50 sec Overhead Press
10 sec rest
50 sec Thurster
10 sec rest
50 sec Wall Sit
10 sec rest
50 sec plank
10 sec rest
Buy Out: 700m Row
“Dead Med Ball”
400 m run with med ball (20, 14)
14 Med Ball Cleans
40 Med Ball Squats (sit on ball and up)
34 Wall Ball
then….
3×10 Snatches
“It’s On”
5 RFT
20- Overhead press
20- Burpees
20 yd prowler push
then..
for 12 minutes….
Run forward 20yd carring a 25lb plate overhead
Run backward 20yd carring a 25lb plate overhead
12 Toes to Bar
“Oh, yeah!”
Buy In: 100 mountain climbers
(3 rounds of the next 3 modalities)
15- SDHP (135, 95)
10- KB Windmills each side
5- Thursters
Time out: 100 jumping lunges
(3 rounds of the next 3 modalities)
15- SDHP
10- KB Windmills each side
5- Thursters
Buy Out: 800 meter run
“Berserk “
5 rounds for time:
6 Deadlifts 315/215
12 Ring push-ups
“Timber ”
3 rounds for time:
500m row
21 Kettlebell swings 70/53
400m run
“Wrecking ball”
5 Rounds for time:
20 kb Snatch 53/35# (10 each arm)
10 HSPU
20 Box Jumps 24/20
2. Back Squat
5×3
(Try to find 3RM)
“Gorilla”
With a 8 minute clock:
Row 1000 meters, then as many shoulder to overhead 135/95 with remaining time
Rest 1 minute
With a 7 minute clock:
Row 1000 meters, then as many toes to bar with remaining time
Rest 1 minute
Row 1000 meters
“Lucky 13”
13 minute AMRAP:
13 KB Swings (72/53)
13 Double Unders
13 Push Press (115/75)
13 OH Walking Lunge (45/25)
20 min AMRAP-
“Squeaky Clean”
5 Squat Cleans (145/100)
10 Toes 2 Bar
15 Wall Ball (20/14)
“Speedy Gonzales”
6 rounds for time:
12 Front Squat (135/95)
200 m Run
“Double Trouble”
8 min AMRAP:
10 Overhead Squat (115/75)
10 Bar over Burpees
“The Wedding March”
40 Yard Barbell Lunge (men 135 women115)
-5 yard line 5 Back squats
-10 yard line 10 Front squats
-15 yard line 15 Overhead squats
-20 yard line 20 Jefferson squats
(Reverse order going back)
400- Meter run
( 4 Rounds for time)
“Sucker Punch”
20 min AMRAP
10 toes to bar
10 pistols-aternating
20 kb swing (53/35)
“Powerball”
For time
30 wall ball (20/14)
30 power clean (95/65)
30 wall ball
20 power clean (135/95)
30 wall ball
10 power clean (185/125)
if not completed in 12 min, drop and do 12 burpees, then continue
“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
(For Time)
AQUATIC WOD’s
“Road’s”
Hilly Road- 5 surrender hill climbs (men- 45lb, women- 25lb)
Flat Road- 800m farmers run (10lb kettlebell in each hand)
Wet Road- 25m pool run
10 sub muscle ups
25m pool run
10 sub muscle ups
25m pool run
10 sub muscle ups
25m pool run
10 sub muscle ups
“Agua”
100 meter freestyle (swim)
25- Games push-ups
100 meter back stroke (swim)
25- 6 Count burpee’s
100 meter butterfly (swim)
25- Pool side muscle ups
100 meter breast stroke (swim)
25- Pool side muscle ups
100 meter KB (swim) KB must stay out of water
25- pool side muscle ups
25- Romanian deadlifts (men- 185lbs, women- 115lbs)
25- Wall Balls (men- 20lbs, women- 14lbs)
25- plate driven sit ups (men- 45lbs, women- 25lbs)
25- Box jumps (24 inch)
(Chipper for time)
“Turkey in the water”
10 min double unders
100m swim
21 muscle ups
15 DB thrusters (men- 53lb, women- 36lb)
100m swim
15 muscle ups
15 thrusters
100m swim
9 muscle ups
9 thrusters
100m swim
6 muscle ups
6 thrusters
100m swim
3 muscle ups
3 thrusters
100m swim
“ARM YOURSELF”
100m swim
25 pushups
10 burpees
200m swim
20 pushups
15 burpees
300m swim
15 pushups
20 burpees
400m swim
10 pushups
25 burbees
500 m swim
RANDOM
“Tabata this”
8 rounds each, 20 seconds of work, 10 seconds of rest.
For reps:
-Squat
– Row
-Pull-ups
-Sit-ups
-Push-ups
“Tabata something else”
8 rounds of each 20 sec work 10 sec rest
Pull-ups
Push-ups
Sit-ups
Squats
(AMRAP)
“The bear complex”
(7 Sets of the following sequence)
1- Power clean
1- Front squat
1- Push press
1- Back squat
1- Push press
35/35/35/35/35
(5 rounds with rest between rounds to load up)
There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to max load on the 5th round. There will be no time component for this WOD.
(Break up or combine the movements any way as long as the following rules are met.)
NO RESTING ON THE GROUND (even to re-grip) during each round Power Cleans starts at the ground and finishes standing with full hip extension Squat Cleans or DeadLifting to Hang Power Cleans are acceptable The squats have to go BELOW parallel Presses finish with lockout overhead, Push Jerks are acceptable Combining Front Squat and Push Press (i.e. Thrusters) is acceptable but if Squat Clean method is used, one must stand first before doing Thrusters.
Post number of rounds, loads and/or fouls to comments.
“Fight gone bad”
-Wall ball (20lb ball, 10ft target)
-Sumo deadlift high-pull (75lb)
-Box jump (20in box)
-Push press (75lb)
-Row (calories)
(3 to 5 rounds, rotate each minute, count reps)
“Filthy fifty”
For time:
50 Box jumps (24in box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunges
50 Knees to elbow
50 Push press (45lb)
50 Back extentions
50 Wall ball shots (20lb ball)
50 Burpees
50 Double unders
“Jeremy”
3 rounds of 21-15-9 reps for time of:
Overhead squat (95lb)
Burpees
(Complete in as short of time as possible)
“King kong”
3 rounds for time of:
1 Deadlift (455lb)
2 Muscle ups
3 Squat cleans (250lb)
4 Handstand push-ups
“Nasty girls”
3 rounds for time of:
50 squats
7 muscle ups
10 hang power cleans
(Complete in as short of time as possible)
“HOPE”
(Three rounds)
Burpees
Power snatch (men- 75lbs, women- 55lbs)
Box jump (24″ box)
Thruster (men- 75lbs, women- 55lbs)
Chest to bar pull-ups
“Hope” has the same format as “Fight Gone Bad”. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,”
the athlete/s must move to next station immediately for good score.
One point is given for each rep.
(AMRAP)