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.