The CrossFit Hero WODs

21 Followers
37 WODs

Ben Bergeron trains some of the world’s fittest athletes. A former Ironman triathlete turned CrossFit Games competitor, Ben has coached athletes to six world championships. As ...

Bergeron Beep Test

by Ben Bergeron

EMOM for as Long as Possible
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees

Bergeron Open Test

by Ben Bergeron

AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups

300 (2018)

by Ben Bergeron

10 Rounds for Time
5 Strict Chest-to-Bar Pull-Ups
10 “X” Dumbbell Movement (70/50 lb)
15 GHD Sit-Ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

Fight Club

by Ben Bergeron

3 Rounds for Reps in 17 minutes
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals
1:00 Rest

Big Bang

by Ben Bergeron

For Time
50 Power Cleans (225/155 lb)

Van Damme

by Ben Bergeron

For Time
30 Snatches (135/95 lb)
10 Muscle-Ups
30 Clean-and-Jerks (135/95 lb)
10 Muscle-Ups
30 Thrusters (135/95 lb)
10 Muscle-Ups

Everest

by Ben Bergeron

21-15-9 Reps for Time
Back Squats (315/225 lb)
Strict Handstand Push-Ups

Fortitude

by Ben Bergeron

Alternating Minutes for 15 Rounds in 30 minutes
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Death Race

by Ben Bergeron

5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees

Napalm

by Ben Bergeron

2 Rounds for Time
10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts (225/155 lb)
40 Wall Ball Shots (30/20 lb)

Girls Gone Wild

by Ben Bergeron

3 Workouts, Each For Time
"Fran" at 0:00:
21-15-9 Reps of:
Thrusters (95/65 lb)
Pull-Ups

Then, "Diane" at 4:00:
21-15-9 Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups

Finally, "Amanda" at 8:00:
9-7-5 Reps of:
Ring Muscle-Ups
Squat Snatches (135/95 lb)

Vader

by Ben Bergeron

3 Rounds for Time
24/17 calorie Row
21 Wall Ball Shots (20/14 lb)
15 Dumbbell Snatches (50/35 lb)
8 Burpees Over the Erg

Joker

by Ben Bergeron

For Time
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-Bars

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155 lb)

Bane

by Ben Bergeron

For Time
40 Handstand Push-Ups
20 Muscle-Ups
10 rounds of Macho Man (185/135 lb)*

*1 Round of Macho Man is:
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Push Jerks (185/135 lb)

Lucky Sevens

by Ben Bergeron

5 Rounds for Time
7 Bar Muscle-Ups
7 Dumbbell Squat Clean Thrusters (2x70/50 lb)

Undercover

by Ben Bergeron

For Time
3 Rounds of:
15 Power Cleans (135/95 lb)
20 Push-Ups

Then, 2 Rounds of:
27/21 calorie Row
75 Double-Unders

Finally, 1 Round of:
50/35 calorie Assault Bike

Bartender

by Ben Bergeron

5 Rounds for Time
12 Deadlifts (155/105 lb)
9 Overhead Squats (155/105 lb)
6 Hang Power Snatches (155/105 lb)

Scarface

by Ben Bergeron

For Time
2 Rounds of:
8 Power Snatches (175/125 lb)
8 Bar-Facing Burpees

Then, 2 Rounds of:
8 Power Snatches (155/105 lb)
8 Bar-Facing Burpees

Finally, 2 Rounds of:
8 Power Snatches (135/95 lb)
8 Bar-Facing Burpees

Always Remembered

by Ben Bergeron

For Time (with a Partner)
Cash-In:
2000 meter Row

Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)

Cash-Out:
2977 meter Row

Caitlin

by Ben Bergeron

For Time
2000 meter Row
120 Calorie Schwinn Air Bike
1 mile Run

Adderall

by Ben Bergeron

AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)

Rest from 10:00-13:00

From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80 lb)

Rest from 20:00-23:00

From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)

Freddy Krueger

by Ben Bergeron

21-15-9 Reps for Time
Kettlebell Swings (70/53 lb)
Burpees

Big Clean Complex

by Ben Bergeron

6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

Snake Bite

by Ben Bergeron

21-15-9 Reps for Time
Squat Snatches (95/65 lb)
Chest-to-Bar Pull-Ups

Tiger Blood

by Ben Bergeron

3 Rounds for Time
10 Clean-and-Jerks (135/95 lb)
400 meter Run

Liquid Cocaine

by Ben Bergeron

5 Rounds for Time
5 Clean-and-Jerks (155/105 lb)
10 Chest-to-Bar Pull-Ups

Heartbreak Kid

by Ben Bergeron

3 Rounds for Time
10 Front Squats (185/135 lb)
20 Chest-to-Bar Pull-Ups
50 Double-Unders

The Admiral

by Ben Bergeron

3 Rounds for Time
20 Burpee Pull-Ups
20 Front Squats (155/105 lb)
20 Box Jumps (24/20 in)

Black and Blue

by Ben Bergeron

5 Rounds for Time
10 Power Cleans (135/95 lb)
10 Burpees

Godzilla

by Ben Bergeron

3 Rounds For Time
1 Legless Rope Climb (15 ft)
2 Squat Snatches (225/145 lb)
3 Back Squats (365/245 lb)
4 Deficit Handstand Push-Ups (13/9 in)

Hulk Hogan

by Ben Bergeron

Every 2 Minutes in 20 minutes
3 Muscle Ups
5 Power Cleans (185/135 lb)
7 Burpees

Macho Man

by Ben Bergeron

EMOM for as Long as Possible
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)

Satan's Whiskers

by Ben Bergeron

3 Rounds for Time
10 Chest-to-Bar Pull-Ups
10 Front Squats (165/115 lb)
10 Burpees

American Dream

by Ben Bergeron

AMRAP in 20 minutes
Ascending Ladder of:
Power Cleans (200/140 lb)
Muscle-Ups

Sugar Daddy

by Ben Bergeron

For Time
21-15-9 Deadlifts (225/155 lb)
400 meter Run

Boat Race

by Ben Bergeron

3 Rounds for Time
500 meter Row
400 meter Run

Rest 3 minutes between rounds

Surfer on Acid

by Ben Bergeron

3 Rounds for Time
400 meter Run
21 Burpees

Chris Spealler

0 Followers
9 WODs

7-time CrossFit Games competitor. CrossFit affiliate owner. Trainer for CrossFit Headquarters teaching a variety of seminars both domestically and internationally. Offering programming for gyms and individuals through ...

Icon 1

by Chris Spealler

3 Rounds for Time
20 Wall Ball Shots (30/20 lb)
20 Power Cleans (135/95 lb)

Icon 2

by Chris Spealler

3 Rounds for Time
10 Thrusters (155/105 lb)
10 Muscle-Ups
400 meter Run

Icon 5

by Chris Spealler

AMRAP in 12 minutes
2 Rope Climbs
6 Deadlifts (275/185 lb)
9 Box Jumps (24/20 in)

Icon 4

by Chris Spealler

For Time
1.5 mile Run
120 Double-Unders
100 Air Squats
80 Chest-to-Bar Pull-Ups
60 GHD Sit-Ups
40 Clean-and-Jerks (115/85 lb)
20 Strict Deficit Handstand Push-Ups (4.5")

Icon 3

by Chris Spealler

For Time
12 Front Squats (225/155 lb)
9 Clean-and-Jerks (225/155 lb)
6 Snatches (225/155 lb)

Icon 6

by Chris Spealler

EMOM in 20 minutes
100 foot Sled Push (90/50 lb)
Max Rep Burpees with remaining time in each minute.

Icon 8

by Chris Spealler

2 Rounds for Time
50 feet Yoke Carry (500/350 lb)
15 Snatches (135/95 lb)
50 feet Yoke Carry (500/350 lb)
15 Clean-and-Jerks (135/95 lb)

Icon 7

by Chris Spealler

4 Rounds for Time
20/17 cal Row
15 meter Handstand Walk
10 Shoulder-to-Overheads (165/110 lb)

Hotel Hell

by Chris Spealler

For Time
100 Dumbbell Hang Clean Thrusters (2x35/25 lb)

5 Burpees to start, and at the top of each minute

Dave Durante

0 Followers
1 WODs

Multiple time USA gymnastics national champion and 2008 Beijing Olympic Team alternate. A lead coach with the CrossFit Gymnastics L1 course from 2013-2015. Wrote and developed the CrossFit ...

Durante Core

by Dave Durante

5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

Beaux Blackwood

0 Followers
2 WODs

I help busy people burn fat, build muscle without sacrificing their lifestyle. CrossFit Trainer. Olympic weightlifting national competitor. Owner GeauxFit Training (321geaux.com).

Freedom Forces

by Beaux Blackwood

For Time (with a Partner)
With a Running Clock:

2 Rounds of:
200 meter Buddy Carry
20 Planking Partner Burpees

Then, 10 Rounds of:
8 Synchronized Pull-Ups
12 Synchronized Push-Ups

ARMegeddon

by Beaux Blackwood

For Time
21-15-9 Reps of:
Bench Presses (100%/75% Bodyweight)
Ring Pull-Ups

9-15-21 Reps of:
Deficit Push-Ups
Inverted Ring Rows

Grant Landreth

0 Followers
1 WODs

Master Personal Trainer (NASM CPT). Fitstrong Athlete. Founder of AdonisFit (Arizona). USMC Veteran 🇺🇸

Adonis

by Grant Landreth

21-15-9 Reps for Time of:
Pull-Ups
Ring Dips
Back Squats (135/95 lb)

Start each round with a 600 meter Run

John Kim

0 Followers
8 WODs

CrossFit Games Athlete 2018. WZA and Granite Games Athlete 2019. BLONYX Athlete. 50yrs, CF-L2, BoxOwner, JKsMastersProgram: programming for the competitive masters athlete.

Cortex

by John Kim

AMRAP in 9 minutes
1-2-3-4-5-6-7…
Devil Press (2x50/35 lb)
2-4-6-8-10-12-14…
Wall Balls (20/14 lb)

Dream Crusher

by John Kim

AMRAP in 10 minutes
6 Thrusters (135/95 lb)
9 Power Snatches (135/95 lb)
12 Power Cleans (135/95 lb)
15 Pull-Ups
18 American Kettlebell Swings (53/35 lb)
21 Handstand Push-Ups
18 American Kettlebell Swings (53/35 lb)
15 Pull-Ups
12 Power Cleans (135/95 lb)
9 Power Snatch (135/95 lb)
6 Thrusters (135/95 lb)

Cerebrum

by John Kim

For Time
4 Rounds of:
8 Toes-to-Bars
10 Box Jump Overs (24/20 in)

Directly into:
12 Snatches (95/65 lb)
35 Double-Unders
10 Snatches (115/75 lb)
35 Double-Unders
8 Snatches (135/95 lb)
35 Double-Unders
6 Snatches (155/105 lb)
35 Double-Unders

Time Cap: 13 minutes

Oedipus Rex

by John Kim

For Time
9 Ring Muscle-Ups
15 Burpee Box Jumps (24/20 in)
9 Devil Presses (2x50/35 lb)
7 Ring Muscle-Ups
15 Burpee Box Jumps (24/20 in)
9 Devil Presses (2x50/35 lb)
5 Ring Muscle-Ups
15 Burpee Box Jumps (24/20 in)
9 Devil Presses (2x50/35 lb)

Time Cap: 15 minutes

Thalamus

by John Kim

3 Rounds for Time
21 Pull-Ups
15/10 calorie Bike
9 Cleans (185/125 lb)

Time Cap: 17 minutes

Catalyst

by John Kim

For Time
Buy-In:
15 Bar Muscle-Ups

5 rounds of:
30 Double-Unders
10 Deadlifts (155/105 lb)
5 Squat Cleans (155/105 lb)

Cash-Out:
15 Bar Muscle-Ups

Woodstock

by John Kim

For Time
21 Chest-to-Bar Pull-Ups
21 Bar Over Burpees
9 Deadlifts (135/95 lb)
9 Squat Cleans (135/95 lb)
9 Power Clean-and-Jerks (135/95 lb)
15 Chest-to-Bar Pull-Ups
15 Bar Over Burpees
7 Deadlifts (155/105 lb)
7 Squat Cleans (155/105 lb)
7 Power Clean-and-Jerks (155/105 lb)
9 Chest-to-Bar Pull-Ups
9 Bar Over Burpees
5 Deadlifts (185/125 lb)
5 Squat Cleans (185/125 lb)
5 Power Clean-and-Jerks (185/125 lb)

Mesmerizing

by John Kim

For Time:
Buy-In:
18 Bar Muscle-Ups

Then, 9-6-3 reps of:
Power Cleans (155/105 lb)
Front Squats (155/105 lb)

Then, 7-5-3 reps of:
Cleans (185/125 lb)
Jerks (185/125 lb)

Buy-Out:
25 Chest-to-Bar Pull-Ups
25 Bar Over Burpees

Luke Downing

0 Followers
6 WODs

NASM Lv3, Functional Strength & Conditioning, Kettlebell Specialist, “Simplifying the chaos.” I have been a coach for over 11 years coaching in gyms, outdoors and online. Over the ...

Rowing in the Deep

by Luke Downing

For Time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Calorie Row
Burpees

The BellBowl

by Luke Downing

For Time
400 meter Run
40 Russian Kettlebell Swings (24/16 kg)
40 Kettlebell Taters (24/16 kg)
300 meter Run
30 Russian Kettlebell Swings (24/16 kg)
30 Kettlebell Taters (24/16 kg)
200 meter Run
20 Russian Kettlebell Swings (24/16 kg)
20 Kettlebell Taters (24/16 kg)
100 meter Run
10 Russian Kettlebell Swings (24/16 kg)
10 Kettlebell Taters (24/16 kg)

Luca

by Luke Downing

For Time
100 Wall Ball Shots (20/14 lb)
25 Burpees
100 Lunges
25 Burpees
100 Hand Release Push-Ups
25 Burpees
100 Air Squats
25 Burpees

Too Much B/S

by Luke Downing

20-18-16-14-12-10-8-6-4-2 Reps For Time of:
Burpees
Kettlebell Swings (24/16 kg)

Assault Bells

by Luke Downing

For Time
10-20-30-40-50 Reps of:
Calorie Assault Bike
Kettlebell Swings (30/12 kg)

Bell Snatcher

by Luke Downing

For Time
12-10-8-6-4-2 Reps of:
Kettlebell Snatches (each arm, alternating)

After every round, perform:
8 Burpees
16 Prison Squats

Jacob Heppner

0 Followers
1 WODs

4x CrossFit Games Individual competitor. Personalized Programming tailored to your goals at Midwest Made (midwest-made.com).

Bee Sting

by Jacob Heppner

3 Rounds for Time
30/25 calorie Row
30 Wall Ball Shots (30/20 lb)

Time Cap: 8 minutes

James Fitzgerald

0 Followers
2 WODs

Inaugural "Fittest Man on Earth," winner of the 2007 CrossFit Games. Coach of Coaches. Founder of OPEX Fitness and Big Dawgs (opexfit.com).

OPEX Lactic Test

by James Fitzgerald

3 Rounds at Max Effort
250 meter Row
10 Kettlebell Swings (70/56 lb)
10 Burpees
10 Kettlebell Swings (70/56 lb)
10 Burpees
10 Kettlebell Swings (70/56 lb)
250 meter Row
12 minutes Rest

Flight Simulator

by James Fitzgerald

For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Jianpeng Liu

0 Followers
1 WODs

CrossFit Level 1 Trainer. Owner of CrossFit Rouse in Guangzhou, China. International Olympic handball referee.

Rouse 410

by Jianpeng Liu

For Time
100 Deadlifts (135/95 lb)
100 Power Cleans (115/85 lb)
100 Power Snatches (95/65 lb)
100 Overhead Squats (75/55 lb)
10 Man Makers (2x20/15 kg)

Jk McLeod

0 Followers
5 WODs

Co-Creator and Lead Programmer, The Muscle Feed. I believe progression and variety CAN coexist. On instagram at @themusclefeed

MLK

by Jk McLeod

For Time
15 Turkish Get-Ups (alternating) (1.5/1 pood)

Then, 1 Round of:
19 Pike Push-Ups (24/20 in box)
29 Burpees

Then 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
55 Hollow Rocks

Then, 1 Round of:
19 Goblet Squats (1.5/1 pood)
63 Mountain Climbers

Then, 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
86 Air Squats

Finally, 3 Rounds of:
35 Sumo Deadlift High-Pulls (1.5/1 pood)
39 Lying Toe Touches (alternating)

Choe

by Jk McLeod

AMRAP in 35 minutes
Buy-In:
9 Man Makers (2x35/20 lb dumbbells)
11 Burpees

In remaining time, AMRAP of:
300 meter Run
27 Air Squats
9 Handstand Push-Ups

Iron Ranger

by Jk McLeod

For Time
22 second Silence
94 Goblet Squats (2/1.5 pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell Swings (2/1.5 pood)
22 Burpees

Bauer

by Jk McLeod

For Time
2 minute Elbow Plank (in silence)
13 Burpees
18 Kettlebell Swings (50/35 lb)
31 Push-Ups
53 Goblet Squats (50/35 lb)
53 Burpees
31 Kettlebell Swings (50/35 lb)
18 Push-Ups
13 Goblet Squats (50/35 lb)
2 minute Wall Sit (in silence)

Eleven 11

by Jk McLeod

AMRAP in 11 minutes
11 Burpee Box Step-Overs*
11 Dumbbell Thrusters (35/20 lb)

*Add 1 Rep Each Round

John Welbourn

0 Followers
3 WODs

Creator of CrossFit Football, founder of Power Athlete, 10-year NFL veteran. Works with athletes in functional fitness and strength (johnniewod.com).

CrossFit Football Total

by John Welbourn

For Load
1 rep max Power Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift

Kalsu

by John Welbourn

For Time
100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute

Volkswagen

by John Welbourn

21-15-9 Reps, For Time
Bench Presses (bodyweight)
Pull-Ups

Justin Sloan

0 Followers
9 WODs

Experienced combat leader and Chief Warrant Officer in the US Army with over 17 years of Active Duty service. Studied at National Academy of Sports Medicine. Founder of ...

Joshua H. Reeves

by Justin Sloan

5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches (55/35 lb)
7 Squat Cleans (135/95 lb)

Yankee

by Justin Sloan

4 Rounds for Time
800 meter Sprint
25 Hand Release Push-Ups
25 Air Squats

Whisky

by Justin Sloan

For Time
50 Pull-Ups
50 Hand Release Push-Ups
50 Box Jumps (24/20 in)
50 Air Squats

Tango

by Justin Sloan

For Time
30 Clean-and-Jerks (135/95 lb)
2000 meter Row

Romeo

by Justin Sloan

For Time
50 Hand Release Push-Ups
1 mile Run
50 Hand Release Push-Ups

Wear a 20/10 lb weight vest.

Lima

by Justin Sloan

For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (225/155 lb)
Alternating Dumbbell Snatches (50/35 lb)
Goblet Squats (50/35 lb)

India

by Justin Sloan

21-15-9 Reps for Time
Pull-Ups
Burpee
Air Squats

Big Bend

by Justin Sloan

For Time
75 calorie Row
75 Inverted Row
75 Thrusters (75/65 lb)

Army Strong

by Justin Sloan

For Time
6x30 meter Farmer's Carry (2x90 lb)
14 Ground-to-Overheads (90 lb)
17 Dumbbell Overhead Lunges (50 lb)
75 Burpees

Wear a 20/10 lb weight vest.

Lisa Reither

0 Followers
5 WODs

CrossFit Level-1 coach, BirthFit certified. Co-creator of WODwell. Lifelong athlete, masters 35+ CrossFitter. Remote coaching for women building strength for life. 2nd Place 2017 CrossFit Liftoff (111-120 lb, scaled ...

Hot Sauce

by Lisa Reither

For Time
3 Rounds of:
21 Pull-Ups
15 Overhead Squats (95/65 lb)

Directly into, 3 Rounds of:
21 Burpees
15 Thrusters (95/65 lb)

Greyhound

by Lisa Reither

4 Round for Time
100 meters Farmers Carry (1.5/1 pood)
20 Hang Power Cleans (125/85 lb)
30 Wall Ball Shots (20/14 lb)

Loose Ends

by Lisa Reither

For Time
100 Double-Unders
75 Box Jump Overs (24/20 in)
50 Deadlifts (95/65 lb)
25 Handstand Push-Ups
50 Deadlifts (95/65 lb)
75 Box Jump Overs (24/20 in)
100 Double-Unders

Hurry Up and Wait

by Lisa Reither

EMOM in 15 minutes
6 Squat Cleans (95/65 lb)
4 Bar Over Burpees

Groundhog Day

by Lisa Reither

10 Rounds for Time
20 Double-Unders
10 Toes-to-Bars
5 Power Snatches (95/65 lb)

Max El-Hag

0 Followers
21 WODs

Coach to multiple CrossFit Games individual athletes, including 2019 2nd Fittest Man on Earth, Noah Ohlsen. Founder of Training Think Tank (trainingthinktank.com) offering an online program called ...

tttTD1

by Max El-Hag

5 Rounds for Time
75 Double-Unders
15 Toes-to-Bars
15 Hand Release Push-Ups

tttTD2

by Max El-Hag

For Time
3 Rounds of:
15 Deadlifts (225/165 lb)
15 Chest-to-Bar Pull-Ups

Then, 3 Rounds of:
6 Clean-and-Jerks (225/165 lb)
6 Muscle-Ups

Time Cap: 15 minutes

tttTD4

by Max El-Hag

Three 3-minute AMRAPs in 13 minutes
From 0:00-3:00, perform:
10 Wall Ball Shots (30/20 lb)
10 calorie Row

Rest 2 minutes

From 5:01-8:00, perform:
5 Squat Snatches (135/95 lb)
10 calorie Row

Rest 2 minutes

From 10:01-13:00, perform:
5 Thrusters (135/95 lb)
10 calorie Row

tttTD9

by Max El-Hag

3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups

Rest 3 minutes between each AMRAP

tttTD3

by Max El-Hag

AMRAP in 7 minutes
7 Handstand Push-Ups
7 Overhead Squats (115/85 lb)
7 Burpee Box Jump Overs (24/20 in)

tttTD5

by Max El-Hag

AMRAP in 12 minutes
2 Barbell Complexes (135/95 lb)*
8 Chest-to-Bar Pull-Ups
24 Double-Unders

From 12:01-17:00, establish:
1 rep max Snatch

*1 barbell complex comprises of:
1 Power Clean
1 Hang Squat Clean
1 Thruster
1 Push Jerk

tttTD7

by Max El-Hag

For Time
50 Alternating Dumbbell Power Snatches (50/35 lb)
100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
20 Alternating Dumbbell Squat Cleans (50/35 lb)
25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
10 Alternating Dumbbell Squat Snatches (50/35 lb)

tttTD16

by Max El-Hag

For Time
Buy-In:
50/40 calorie Assault Bike

10 Rounds of:
6 Overhead Squats (95/65 lb)
7 Toes-to-Bars
8 Bar Over Burpees

tttTD8

by Max El-Hag

With a Running Clock in 10 minutes
From 0:00-3:00, for time of:
500 meter Row

Then from 3:01-10:00, AMRAP of:
5 Deadlifts (315/220 lb)
Unbroken Handstand Walk*

*Start with 10 feed and add 10 feet every subsequent round

tttTD17

by Max El-Hag

4 Rounds for Time
15 Handstand Push-Ups
15 Deadlifts (225/165 lb)
150 Double-Unders

Time Cap: 12 minutes

tttTD15

by Max El-Hag

Five 2-Minute AMRAPs in 12 minutes
AMRAP in 2 minutes
50 Double-Unders
10 Dumbbell Power Cleans (2x50/35 lb)
Max Reps Wall Ball Shots (20/14 lb)

Rest 1 minute between each AMRAP

tttTD14

by Max El-Hag

AMRAP in 12 minutes
60 Toes-to-Bars
50 Bar Facing Burpees
40 Deadlifts (225/155 lb)
30 Strict Handstand Push-Ups

tttTD13

by Max El-Hag

For Time
500 meter Row
21 Clean-and-Jerks (115/85 lb)
21 Chest-to-Bar Pull-Ups
500 meter Row
15 Clean-and-Jerks (115/85 lb)
15 Chest-to-Bar Pull-Ups
500 meter Row
9 Clean-and-Jerks (115/85 lb)
9 Chest-to-Bar Pull-Ups
500 meter Row

Time Cap: 18 minutes

tttTD12

by Max El-Hag

For Time
10-8-6-4-2 reps of:
Split Snatches (135/95 lb)
30 Double-Unders

Immediately after, 2-4-6-8-10 reps of:
Thrusters (135/95 lb)
30 Double Unders

Time Cap: 13 minutes

tttTD11

by Max El-Hag

AMRAP in 15 minutes
Buy-In:
77/55 calorie Row

In the remaining time, perform:
15 Lateral Burpees Over the Rower
12 Double Dumbbell Power Snatches (2x50/35 lb)
9 Bar Muscle-Ups

tttTD10

by Max El-Hag

4 Rounds for Time
20 Shoulder-to-Overheads*
15 Front Squats
20 Box Jump Overs (24/20 in)

*Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 175/125 lb
Round 4: 205/145 lb

Time Cap: 22 minutes

tttTD6

by Max El-Hag

4 Rounds for Time
6 Hand Release Deadlifts (365/255 lb)
12 Single Arm Kettlebell Snatches (53/35 lb) (per arm)
18 Wall Ball Shots (30/20 lb)
48 foot Handstand Walk

Time Cap: 18 minutes

tttTD18

by Max El-Hag

Every 3 minutes For As Long As Possible
From 0:00-3:00, 2 Rounds of:
6 Squat Cleans (135/95 lb)
6 Chest-to-Bar Pull-Ups

From 3:01-6:00, 2 Rounds of:
7 Squat Cleans (135/95 lb)
9 Chest-to-Bar Pull-Ups

From 6:01-9:00, 2 Rounds of:
8 Squat Cleans (135/95 lb)
12 Chest-to-Bar Pull-Ups

Add 1 clean and 3 pull-ups every 3 minutes until you fail to complete both rounds.

tttTD20

by Max El-Hag

For Time
25-20-15-10 reps of:
Calorie Row

16-12-8-4 reps of:
Burpee Broad-Jumps (6/4 ft)

Time Cap: 10 minutes

tttTD21

by Max El-Hag

AMRAP in 11 minutes
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
1 Strict Handstand Push-Up + Kipping Handstand Push-Up
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
2 Strict Handstand Push-Ups + Kipping Handstand Push-Ups
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
3 Strict Handstand Push-Ups + Kipping Handstand Push-Ups*

*Add one rep strict and kipping handstand push-ups after every round.

tttTD19

by Max El-Hag

AMRAP in 10 minutes
50 ft Front Rack Dumbbell Walking Lunges (50/35 lb)
16 Toes-to-Bars
12 Alternating Dumbbell Two-Arm Box Step Overs (50/35 lb, 24 in)
8 Bar Muscle-Ups

Directly after, establish in 6 minutes:
1 rep max Hang Squat Clean

Ra Du

0 Followers
1 WODs

Diplomas and certifications • Scientific Back Training – CHEK Institute • CrossFit Weightlifting Specialty Course – CrossFit • Fitness Instructor and Personal Trainer – Specialized in Cardio-Fitness, Bodybuilding and Functional Training – MOVE ON • ...

Professor's Bad Day

by Ra Du

For Time
Buy-In:
1987 meter Row

Then, 3 Rounds of:
12 Deadlifts (120/75 kg)
17 Burpee Box Jumps (75/60 cm)

Pat Sherwood

0 Followers
13 WODs

7 years as a Navy SEAL. 12+ working for CrossFit HQ. Owner of CrossFit Linchpin (crossfitlinchpin.com). Designing "brutally elegant" fitness programming, including "private track" options with goals, scaling, ...

Linchpin Test 3

by Pat Sherwood

3 Rounds for Time
21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)

Linchpin Test 2

by Pat Sherwood

3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (135/95 lb)
20 Box Jumps (24/20 in)

Linchpin Test 1

by Pat Sherwood

For Time
400 meter Run

21-15-9 Reps of:
Thrusters (75/55 lb)
Pull-Ups

400 meter Run

21-15-9 Reps of:
Thrusters (75/55 lb)
Pull-Ups

400 meter run

Linchpin Test 5

by Pat Sherwood

For Time
20 Back Squats (225/155 lb)
2 mile Run
20 Back Squats (225/155 lb)

Linchpin Test 4

by Pat Sherwood

2 Rounds for Time
18 calorie Row
15 Thrusters (95/65 lb)
12 Chest-to-Bar Pull-Ups

Linchpin Test 6

by Pat Sherwood

4 Rounds for Time
21 Wall Ball Shots (20/14 lb)
18 Pull-Ups
15 Kettlebell Swings (1.5/1 pood)
12 Handstand Push-Ups

Linchpin Test 8

by Pat Sherwood

3 Rounds for Time
21 Deadlifts (185/135 lb)
7 Overhead Squats (185/135 lb)

Linchpin Test 7

by Pat Sherwood

4 Rounds for Time
4 Power Cleans (205/145 lb)
4 Front Squats (205/145 lb)
4 Shoulder-to-Overheads (205/145 lb)

Linchpin Test 9

by Pat Sherwood

5 Rounds for Time
50 foot Handstand Walk
5 Squat Cleans (225/155 lb)

Linchpin Test 12

by Pat Sherwood

For Time
400 meter Run
15 Clean-and-Jerks (135/95 lb)
3 Rope Climbs (15 ft)

400 meter Run
12 Clean-and-Jerks (135/95 lb)
2 Rope Climbs

400 meter run
9 Clean-and-Jerks (135/95 lb)
1 Rope Climb

Linchpin Test 11

by Pat Sherwood

For Time
7 Squat Snatches (185/135 lb)
11 Muscle-Ups
100 Double-Unders
11 Muscle-Ups
7 Squat Snatches (185/135 lb)

Linchpin Test 10

by Pat Sherwood

5 Rounds for Time
15 Wall Ball Shots (20/14 lb)
15 Power Cleans (95/65 lb)

Bar Fight

by Pat Sherwood

AMRAP in 20 minutes
2 mile Run
10 Clean-and-Jerks (225/155 lb)
10 Clean-and-Jerks (185/135 lb)
10 Clean-and-Jerks (155/105 lb)
Max Reps Clean-and-Jerks (135/95 lb)

Rick Ellis

0 Followers
4 WODs

Retired Army (SFC). CrossFit Level 2 Trainer. Former coach at TCB CrossFit.

Jacob

by Rick Ellis

For Time
1 mile Run
100 Double-Unders
60 Sumo Deadlift High-Pulls (95/65 lb)
100 Double-Unders
1 mile Run

The Fuhrmannator

by Rick Ellis

6 Rounds for Time
100 meter Run
5 Burpees
10 Kettlebell Swings (53/35 lb)
15 Deadlifts (95/65 lb)
20 Back Squats (95/65 lb)

Zach (Clouser)

by Rick Ellis

For Time
1,800 meter Run

Then, 7 Rounds of:
7 Clean-and-Jerks (155/110 lb)
19 Wall Ball Shots (20/14 lb)

Ratchet

by Rick Ellis

5 Rounds for Time
400 meter Run
22 Kettlebell Swings (70/53 lb)
19 GHD Sit-Ups

Cash-Out:
400 meter Swim

Steven Bowser

0 Followers
2 WODs

Head Coach 2014 Miami Surge Pro Grid League Team, Owner/Head Programmer/Coach, Playground Gym/Broward CrossFit since 2007. CrossFit Level 1 Staff. OPEX Program Design. Remote coaching, online programming, ...

Gerry's Ladder

by Steven Bowser

AMRAP (with a Partner) in 15 minutes
20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 American Kettlebell Swings (70/53 lb)
100 Double-Unders

If you complete the ascending ladder, repeat in reverse

Glenn Pendlay

by Steven Bowser

For Time
1,000 meter Row
10 Ground-to-Overheads (135/95 lb)
750 meter Row
10 Ground-to-Overheads (135/95 lb)
500 meter Row
10 Ground-to-Overheads (135/95 lb)
250 meter Row
10 Ground-to-Overheads (135/95 lb)

Shaun Spencer

0 Followers
1 WODs

I’ve always had a passion for fitness and sport. Throughout my youth, I played football, which would in my adult years morph into my coaching career. ...

Secret Dirty Thirty

by Shaun Spencer

For Time (with a Partner)
In 10 minutes, complete:
95 Wall Ball Shots (20/14 lb) (shared)

Rest until 10:00

400 meter Run (each)

In 10 minutes, complete:
1,564 meter Partner Row (shared)
29 Burpees (each)

Directly into, 4 Rounds (shared) of:
11 Squat Cleans (115/75 lb)
4 Push Presses (115/75 lb)
20 Air Squats
19 Push-Ups

Taco Fleur

0 Followers
7 WODs

Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Teacher, Kettlebell Sport Rank 2, CrossFit Level 1 Trainer, BJJ Purple Belt. Owner of Cavemantraining kettlebell training education (cavemantraining.com).

Spartan Warrior

by Taco Fleur

AMRAP in 12 minutes
Unbroken Barbell Complexes* (35/25 kg)

*Barbell complex consists of One Hang Clean-and-Jerk + One Single-Leg Reverse Overhead Lunge

Duo Brutus

by Taco Fleur

AMRAP in 35 minutes
Part A: AMRAP in 4 minutes
1 Left Single-Arm Kettlebell Swing (24/16 kg)
1 Right Single-Arm Kettlebell Swing (24/16 kg)
1 Swing Clean

Rest 2 minutes

Part B: AMRAP in 6 minutes
Ground-to-Overheads (24/16 kg)

Rest 3 minutes

Part C: AMRAP in 20 minutes
Max Racked Deadlifts (2 x 40/32 kg)
Suitcase Carry (1 x 32/24 kg)

For Parts A and B: partners work independently. For Part C: partners share the work.

Sneaky Anna

by Taco Fleur

AMRAP in 20 minutes
4 Double Kettlebell Hang Snatches (2 x 16/12 kg)
4 Burpees
4 Double Kettlebell Deadlifts (2 x 16/12 kg) (between the feet)

Bell Bastard

by Taco Fleur

Three AMRAPs in 42 minutes
AMRAP from 0:00-6:00:
3 Kettlebell High Swings (16/12 kg) (right)
3 Squat Frontal Raise (16/12 kg)
3 Kettlebell High Swings (16/12 kg) (left)

Then, AMRAP from 6:00-36:00:
1-2-3-4 reps of:
Double Kettlebell Hang Cleans (2 x 16/12 kg)
Front Squats
Full Snatches
(Broken set penalty: 10 Crush-Grip Push-Ups)

Then, AMRAP from 36:00-42:00:
Push-Ups

Taco44

by Taco Fleur

For Time
44 Air Squats
44 Kettlebell Complexes (2 x 16/12 kg)
44 Burpees

1 Kettlebell Complex is comprised of 1 Deadlift + 1 Clean + 1 Thruster

Sangre 1.4

by Taco Fleur

Four AMRAPs in 36 minutes
AMRAP in 4 minutes:
Burpees

2 minutes Rest

Then, AMRAP in 6 minutes:
Alternating Kneeling Presses (2 x 16/12 kg)

2 minutes Rest

Then, AMRAP in 16 minutes:
4 Gorilla Cleans (2 x 16/12 kg)
4 Front Squats (2 x 16/12 kg)
4 Clean-and-Jerks (2 x 16/12 kg)

2 minutes Rest

Then, AMRAP in 4 minutes:
Burpees

* If athlete breaks during a round, perform 10 Push-Ups

365 Embrace The Suck

by Taco Fleur

For Time
Part A
AMRAP in 10 minutes of:
3 Burpees
6 Push-Ups (any)
5 Squat Jumps

Rest 3 minutes

Part B
100 Burpees
100 Single-Arm Kettlebell Swings (16/12 kg)
100 Squat Dead Curls (16/12 kg)
65 Snatches (16/12 kg)

Part C
100 Alternating Reverse Lunges and Twists
100 Single-Arm Kettlebell Swings (16/12 kg)
100 Snatches (16/12 kg)
65 Burpees

Time Cap: 83 minutes

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