CrossFit Named WODs The Girls & Heros

The Benchmark Girls

Angie

100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

For Time Complete all reps of each exercise before moving to the next.

Barbara

5 rounds, time each round

Chelsea

Rest precisely three minutes between each round. 5 Pull-ups 10 Push-ups Each min on the min for 30 15 Squats min

Cindy

5 Pull-ups 10 Push-ups 15 Squats Deadlift 225 lbs Handstand push-ups Clean 135 lbs Ring Dips Thruster 95 lbs Pull-ups Clean and Jerk 135 lbs

As many rounds as possible in 20 min

Diane

21-15-9 reps, for time

Elizabeth

21-15-9 reps, for time

Fran Grace

21-15-9 reps, for time 30 reps for time

Helen

400 meter run 1.5 pood Kettlebell swing x 21 3 rounds for time Pull-ups 12 reps Snatch 135 pounds 30 reps for time

Isabel

Jackie

1000 meter row Thruster 45 lbs (50 reps) For time Pull-ups (30 reps) Wall-ball 150 shots Deadlift 1 1/2 BW Bench BW Clean 3/4 BW 5 Handstand push-ups 10 1-legged squats 15 Pull-ups For time 10/9/8/7/6/5/4/3/2/1 rep rounds for time

Karen Linda (aka "3 bars of death")

Mary

As many rounds as possible in 20 min

Nancy

400 meter run Overhead squat 95 lbs x 5 rounds for time 15

The New Girls

Annie

Double-unders Sit-ups Run 800 meters 2 pood KB swing, 30 reps 30 pullups

50-40-30-20 and 10 rep rounds; for time

Eva

5 rounds for time.

Kelly

Run 400 meters 30 box jump, 24 inch box 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. as you weigh) There is NO time pullups component to this WOD. Run 400 meters Max rep Pull-ups As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

Lynne

Nicole

9, 7 and 5 reps of:

Amanda

Muscle-ups Snatches (135/95 lb.)

For Time

HERO WODS
JT
The Hero Workouts Handstand push-ups Ring dips Push-ups

Run 800 meters 50 Back Extensions 50 Sit-ups 21-15-9 reps, for time

MICHAEL

3 rounds for time For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

MURPH

1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

DANIEL

50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups 95 42 95 30 95 18 pound Overhead squat, 21 reps Pull-ups pound Overhead squat, 15 reps Pull-ups pound Overhead squat, 9 reps Pull-ups

For time.

JOSH

For time.

JASON

100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups

For time.

25 Squats 20 Muscle-ups 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters

BADGER

3 rounds for time.

JOSHIE

40 pound Dumbbell snatch, 21 reps, right arm 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 4 Handstand Push-ups 8 2-Pood Kettlebell swings

As many rounds as possible in 20 minutes

RANDY
75# power snatch, 75 reps For time

TOMMY V

115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents

For time

GRIFF

Run Run Run Run

800 400 800 400

meters meters backwards meters meters backwards

For time

Five rounds of:

RYAN

7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach.

For time

ERIN

Five rounds of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Five rounds of: For time For time

MR. JOSHUA

Run 400 meters

30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Five rounds of:

DT

155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Rounds in 20 min of:

For time

DANNY

24" box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups Five rounds:

Rounds completed

HANSEN

30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups Five rounds:

For time

TYLER

For time 7 Muscle-ups 21 reps 95 pound Sumo-deadlift high-pull 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees 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:

LUMBERJACK 20

For time

STEPHEN

GHD sit-up Back extension Knees to elbow 95 pound Stiff legged deadlift Three rounds of:

For time

GARRETT

75 Squats 25 Ring handstand push-ups 25 L-pull-ups

For time

WAR FRANK

Three rounds of: For time 25 Muscle-ups

100 Squats 35 GHD situps 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Five rounds of:

MCGHEE

Rounds in 30 min

PAUL

50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards

For Time

JERRY

Run 1 mile Row 2K Run 1 mile

For Time

NUTTS

10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate With a single 2 pood kettlebell:

For Time===

ARNIE

21 50 21 50 21 50 21

Turkish get-ups, Right arm Swings Overhead squats, Left arm Swings Overhead squats, Right arm Swings Turkish get-ups, Left arm

For Time

"The Seven" Seven rounds of:

THE SEVEN

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 Five rounds of:

For Time

RJ

Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups Wearing a 20 pound vest, three rounds of:

For Time

LUCE

Run 1K 10 Muscle-ups

For Time

100 Squats 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps Five rounds

JOHNSON

Rounds in 20 Min

ROY

225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Two rounds

For Time

ADAM BROWN

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 Ten rounds

For Time

COE

95 pound Thruster, 10 reps 10 Ring push-ups 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Three rounds of: Run 800 meters 30 reps, 50 pound dumbbell squat cleans 30 Burpees

For Time

SEVERIN

For Time

HELTON JACK

For Time

115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Three rounds

Max Rounds in 20 Min

FORREST

20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters Ten rounds of:

For Time/td>

BULGER

Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups

For Time

BRENTON

Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet For Time Do three Burpees after every five broadjumps. 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 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups Six rounds of:

For Time

COLLIN

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 10 rounds of:

For Time

THOMPSON

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. Five rounds of:

For Time

WHITTEN

22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Two rounds of:

For Time

BULL

200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters Ten rounds

For Time

RANKEL

AMRAP, 20 Minutes

HOLBROOK

115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint

Each Round For Time

Rest 1 minute Complete as many rounds as possible of:

LEDESMA

5 Parallette handstand push-ups 10 Toes through rings 20 pound Medicine ball cleans, 15 reps Seven rounds of:

in 20 Minutes

WITTMAN

1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box Three rounds of:

For Time

MCCLUSKEY

9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters Four rounds of:

For Time

WEAVER

10 15 15 15 20 15

L-pull-ups Push-ups Chest to bar Pull-ups Push-ups Pull-ups Push-ups 1 mile pound Clean and jerk, 21 reps 800 meters pound Clean and jerk, 21 reps 1 Mile

For Time

ABBATE

Run 155 Run 155 Run

For Time

Five rounds of:

HAMMER

135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds between each round

Each Round For Time---

MOORE

15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-ups Six rounds of:

Rounds in 20 min

WILMOT

50 Squats 25 Ring dips

For Time

MOON

Seven rounds of:

For Time

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 50 Box jumps, 24" box Run 800 meters

For Time

50-40-30-20 and 10 rep rounds of:

MORRISON

Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood Seven rounds of: For Time

MANION

Run 400 meters 135 pound Back squat, 29 reps Eight rounds of

For Time

GATOR

185 pound Front squat, 5 reps 26 Ring push-ups 10 rounds of:

For Time

BRADLEY

Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds

For Time

MEADOWS

20 Muscle-ups 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms 30 Ring handstand push-ups 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

10 Handstand push-ups 21-18-15-12-9-6-3 reps of:

CARSE

95 pound Squat clean Double-under 185 pound Deadlift 24" Box jump Begin each round with a 50 meter Bear crawl. 10 rounds of:

For Time

BRADSHAW

3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders

For Time

CrossFit Traveling WODs (Workout of the day)

Run 1/2 mile 50 air squats - 3 rounds. Run 1 mile and do 10 push-ups every 1 minute. "Susan" Run 200m 10 squats 10 push ups 5 rounds. Sprint 200m and do 25 push ups, 3 rounds. 5x 400M sprints. 10 X 100 m dash. Run 1 mile, lunging 30 steps every 1 minute. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set. 10 vertical jumps, run 400 meters, 5 rounds. run 400m air squat 30 hand stand 30 seconds 3 rounds for time Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint. Run 1 mile, stopping every minute to do 20 air squats. Run 200 meters, 50 squats, 3 rounds Warm up. Run 100 meters and do 20 air squats. 10 rounds. 400m run/sprint 30 air squats, 3rounds for time. Sprint 50 meters, 10 pushups. 10 rounds. 10 push-ups, 10 hollow rocks, run 200 meters....5 rounds. Rower 500m, x50 Air squats x 20 box jumps 3 rds 10 air squats every 1 minute of your 1 mile run.

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

10 burpies, 100 meter sprint 10x for time. Run 400 meters, 50 air squats. 4 rounds. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds. Run 1 minute, squat 1 minute 5 rounds. Sprint 100m 30 squats...8 rounds. Run 1 mile, plus 50 squats-for time. Run 1 mile with 100 air squats at midpoint, for time. Run 1 mile for time. Death by Pull-up (1 pull up/min , 2 pull-up 2nd min etc..for 20 mins) you have the entire minute to complete your reps, once u fail to meet the standard you start over at 1.

Death by push up Up/downs (weights on feet, rope or band to support up movement) Air squats Man Down (10lb weight p/u with ea arm, press x2 then pull-up = 1rd. 30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds 10 push-ups 10 sit ups 10 squats - 10 rounds. 200 air squats for time. 10 Handstand push ups and a 200m run 3 rounds. Tabata squats and tabata pushups. 5 push ups 5 squats 5 sit ups, 20 rounds. Walk 100 meters on your hands, even if it is 2 meters at a time.

Invisible Fran...21-15-9 of air squats and push ups for time. 25 pressing snatch balances each arm. No weight. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

10 push ups 10 air squats and 10 sit ups, 6 rounds for time. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps - 5 rounds. Handstand 30 seconds and 10 squats, 8 rounds. 10 push-ups 100M dash 10x. Tabata squats. Handstand 30 seconds and 20 air squats, 5 rounds. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats for time. 4x 25 jumping squats 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time. 100 burpies for time. 10 push-ups 10 squats 10 sit ups 10 rounds. spend a total of 3 minutes in a handstand. 100 air squats for time. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds. 100 push ups for time. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups. 10 walking lunges, 10 push-ups, 10 rounds. Tabata Squats. 50 split jumps for time. "L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!

handstand 30 seconds, to squat hold 30 seconds. 10 rounds. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

10 push-ups, 10 squats, 10 rounds. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score. Handstand to Jack-Knife to vertical jump. 30 Reps. 7 squats, 7 burpies, seven rounds, for time. 10x 30 second handstand to 30 second bottom of the squat hold. Burpee to the push up position, do 10 push ups, burpie out. 5 rounds. 100 burpies for time. 5 squats, 5 push-ups, 5 sit ups, 20 rounds. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%. Handstand 10 seconds jack-knife to vertical jump. 25 reps... Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50. 30 push ups, 30 second handstand or Plebs Plank..3 rounds. 10 sit ups and 10 burpies...10 rounds-for time. handstand hold, 30 seconds, squat hold 30 seconds...10 rounds. 250 jumping jacks...for time. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time. Tabata Push-ups. 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

air squat x 10 push up x 10 sit up x 10 3 rounds for time Do Tabata Squats with eyes closed. bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds. 50 air squats, 4 rounds. rest for 2 minutes between rounds. 3x 20 tuck jumps. 3x 30 second handstands. 20 jumping jacks, 20 burpies, 20 air squats...3 rounds

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

100 air squats 3 min. rest, 100 air squats. Test yourself on a max set of push ups...tight body chest to the floor...full extension!

If you cannot do "mens style" do your pushups from the knees. After that do 100 air squats for time.

Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form

50 burpies for time. 5 pushups, 5 squats, 5 sit-ups - 20 rounds Tabata Squats Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time. Farmers walk - pick up two heavy dumbbells/weights or kettlebells and walk for distance. Thick handled grips add misery.

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