Named CrossFit wods

7/30/2019 Named CrossFit wods

1/18

CrossFit Named WODs

The Girls & HerosThe Benchmark Girls

Angie

100 Pull-ups

100 Push-ups100 Sit-ups

100 Squats

For Time

Complete all reps of eachexercise before moving to

the next.

Barbara

20 Pull-ups

30 Push-ups40 Sit-ups

50 Squats

Rest precisely three minutesbetween each round.

5 rounds, time each round

Chelsea

5 Pull-ups10 Push-ups

15 SquatsEach min on the min for 30min

Cindy

5 Pull-ups

10 Push-ups15 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

GraceClean and Jerk 135 lbs

30 reps for time

Helen

400 meter run1.5 pood Kettlebell swingx 21

Pull-ups 12 reps3 rounds for time

IsabelSnatch 135 pounds

30 reps for time


2/18

Jackie

1000 meter rowThruster 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 BWBench BW

Clean 3/4 BW10/9/8/7/6/5/4/3/2/1 reprounds for time

Mary

5 Handstand push-ups

10 1-legged squats15 Pull-ups

As many rounds as possible

in 20 min

Nancy

400 meter run

Overhead squat 95 lbs x15 5 rounds for time

The New Girls

Annie

Double-undersSit-ups

50-40-30-20 and 10 reprounds; for time

Eva

Run 800 meters

2 pood KB swing, 30reps

30 pullups5 rounds for time.

Kelly

Run 400 meters

30 box jump, 24 inch box30 Wall ball shots, 20

pound ballFive 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 metersMax rep Pull-ups

As many rounds as possiblein 20 minutes.

Note number of pull-upscompleted for each round.


3/18

Amanda

9, 7 and 5 reps of:

Muscle-ups

Snatches (135/95 lb.)For Time

HERO WODSThe Hero Workouts

JT Handstand push-upsRing dips

Push-ups21-15-9reps, for time

MICHAEL Run 800 meters50 Back Extensions50 Sit-ups

3 rounds fortime

MURPH

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

For time.Partition thepull-ups,

push-ups,and squatsas needed.Start and

finish with amile run. Ifyou've got atwenty poundvest or body

armor, wearit.

DANIEL

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run


400 meter run

50 Pull-ups

For time.

JOSH

95 pound Overhead squat, 21 reps

42 Pull-ups


30 Pull-ups


18 Pull-ups

For time.

JASON100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

For time.


4/18

25 Squats20 Muscle-ups

BADGER 95 pound Squat clean, 30 reps30 Pull-ups

Run 800 meters3 rounds fortime.

JOSHIE

40 pound Dumbbell snatch, 21 reps, rightarm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, leftarm

21 L Pull-ups

The snatches are full squat snatches.

3 rounds fortime.

NATE 2 Muscle-ups4 Handstand Push-ups

8 2-Pood Kettlebell swings

As many

rounds aspossible in 20minutes

RANDY75# power snatch, 75 reps For time

TOMMY V


15 ft Rope Climb, 12 ascents





For time

GRIFFRun 800 meters

Run 400 meters backwards

Run 800 metersRun 400 meters backwards

For time

RYAN

Five rounds of:

7 Muscle-ups

21 Burpees Each burpee terminates witha 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

For time


5/18

30 Glute-ham sit-ups250 pound Deadlift, 15 reps

DT

Five rounds of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps

For time

DANNY

Rounds in 20 min of:

24" box jump, 30 reps

115 pound push press, 20 reps

30 pull-ups

Roundscompleted

HANSEN

Five rounds:

30 reps, 2 pood Kettlebell swing

30 Burpees

30 Glute-ham sit-ups

For time

TYLER

Five 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 Burpees

Run 400m20 Pullups (Chest to Bar)Run 400m

20 Box jumps (24")Run 400m20 DB Squat Cleans (45lbs each)

Run 400m

For time

STEPHEN

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow

95 pound Stiff legged deadlift

For time

GARRETT

Three rounds of:

75 Squats

25 Ring handstand push-ups

25 L-pull-ups

For time

WAR FRANK Three rounds of:

25 Muscle-ups

For time


6/18

100 Squats35 GHD situps

MCGHEE 275 pound Deadlift, 5 reps13 Push-ups

9 Box jumps, 24 inch boxRounds in 30min

PAUL

Five rounds of:

50 Double unders

35 Knees to elbows

185 pound Overhead walk, 20 yards

For Time

JERRY Run 1 mileRow 2K

Run 1 mile

For Time

NUTTS



25 Box jumps, 30 inch box50 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 Knees to elbows


7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

For Time

RJ

Five rounds of:

Run 800 meters


50 Push-ups

For Time

LUCEWearing a 20 pound vest, three rounds of:

Run 1K

10 Muscle-ups

For Time


7/18

100 Squats

JOHNSON245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps

Rounds in 20

Min

ROY

Five rounds


20 Box jumps, 24 inch box

25 Pull-ups

For Time

ADAM BROWN

Two rounds



24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps


24 Wallball shots, 20 pound ball145 pound Clean, 24 reps

For Time

COETen rounds


10 Ring push-ups

For Time

SEVERIN50 Strict Pull-ups

100 Push-ups, release hands from floor atthe bottomRun 5KIf you've got a twenty pound vest or body

armor, wear it.

For Time

HELTONThree rounds of:Run 800 meters30 reps, 50 pound dumbbell squat cleans30 Burpees

For Time

JACK 115 pound Push press, 10 reps10 KB Swings, 1.5 pood

10 Box jumps, 24 inch boxMax Roundsin 20 Min

FORREST

Three rounds

20 L-pull-ups

30 Toes to bar

40 Burpees

Run 800 meters

For Time/td>

BULGER

Ten rounds of:

Run 150 meters

7 Chest to bar pull-ups

135 pound Front squat, 7 reps


For Time


8/18

BRENTON

Five 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 orbody armor, wear it.

For Time

BLAKE

Four rounds of:

100 foot Walking lunge with 45lb plateheld overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball


For Time

COLLIN

Six rounds of:

Carry 50 pound sandbag 400 meters

115 pound Push press, 12 reps


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

135 pound barbells Farmer carry, 10meters

Begin the rope climbs seated on the floor.

For Time

WHITTEN

Five rounds of:


22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

For Time

BULL

Two rounds of:

200 Double-unders


50 Pull-ups

Run 1 mile

For Time

RANKEL225 pound Deadlift, 6 reps

7 Burpee pull-ups


Run 200 meters

AMRAP, 20Minutes

HOLBROOKTen rounds


10 Pull-ups

100 meter Sprint

Each RoundFor Time


9/18

Rest 1 minute

LEDESMA

Complete 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

WITTMAN

Seven rounds of:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24" box

For Time

MCCLUSKEY

Three 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 meters155 pound Clean and jerk, 21 reps

Run 1 Mile

For Time

HAMMER

Five rounds of:



135 pound Jerk, 5 reps

20 Pull-ups

Rest 90 seconds between each round

Each RoundFor Time---

MOORE 15 ft Rope Climb, 1 ascent

Run 400 metersMax rep Handstand push-ups

Rounds in 20min

WILMOTSix rounds of:

50 Squats

25 Ring dips

For Time

MOON Seven rounds of: For Time


10/18

40 pound dumbbell Hang split snatch, 10reps Right arm


40 pound dumbbell Hang split snatch, 10reps Left arm


Alternate feet in the split snatch sets.

SMALL

Three rounds of:

Row 1000 meters

50 Burpees

50 Box jumps, 24" box

Run 800 meters

For Time

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

For Time

MANIONSeven rounds of:

Run 400 meters

135 pound Back squat, 29 reps

For Time

GATOREight rounds of


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 therings, slowly, with straight body and arms

30 Ring handstand push-ups35 Ring rows

40 Ring push-ups

For Time

SANTIAGO

Seven rounds of:

35 pound Dumbbell hang squat clean, 18reps

18 Pull-ups


For Time


11/18


CARSE

21-18-15-12-9-6-3 reps of:

95 pound Squat clean

Double-under

185 pound Deadlift24" Box jump

Begin each round with a 50 meter Bearcrawl.

For Time

BRADSHAW

10 rounds of:



12 Pull-ups

24 Double-unders

For Time


12/18

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.


13/18

Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4rounds.

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.


14/18

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.


15/18

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 5rounds.

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.


16/18

5 push ups with a 30 second plebs plank(a hold at the top of the push up, armsextended 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 roundsfor 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.


17/18

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 100air 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.


18/18

Waiters walk- Hold a weight (dumbell, kettlebell, etc.) overhead and walk fordistance. Awesome stabilizer work.

Named CrossFit wods

Documents

Transcript of Named CrossFit wods