2190 Workouts (WODs) filtered by

200803

Main Site Daily WOD

For Load
Overhead Squat 1-1-1-1-1 reps
Front Squat 1-1-1-1-1 reps
Back Squat 1-1-1-1-1 reps

Try to increase the load on each rep.

The Bernie

Strongtown Gym Memorial WOD

AMRAP in 24 minutes
6 Split Cleans (135/95 lb)
24 Sit-Ups
20 Push-Ups
19 calorie Row

Jumping Jack’s Backlash

by Luke Downing

For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks

50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks

50 Mountain Climbers (L+R)
50 Jumping Jacks
50 Mountain Climbers (L+R)
50 Jumping Jacks

50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks

50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks

SC 17.6

2017 SouthFit Challenge Championship WOD #6

For Time
35 Chest-to-Bar Pull-Ups
30 Handstand Push-Ups
25/20 calorie Bike
20 Deadlifts (130/100 kg)
D-Ball Carry (55/35 kg, from start to finish line)
Dumbbell Overhead Lunges (30/22.5 kg, from finish to start line)

Time Cap: 15 minutes

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SC 17.5

2017 SouthFit Challenge Championship WOD #5

4 Rounds for Time
20 Toes-to-Bars
20/15 calorie Bike
10 meter Handstand Walk
8 Thrusters (85/65 lb)

Time Cap: 14 minutes

SC 17.4

2017 SouthFit Challenge Championship WOD #4

For Load
1 rep max Squat Snatch

SC 17.3

2017 SouthFit Challenge Championship WOD #3

2 Rounds for Time
10/5 Muscle-Ups
30 Wall Ball Shots (12/9 kg)
30 Burpee Box Jump Overs (60/50 in)

Time Cap: 12 minutes

SC 17.2

2017 SouthFit Challenge Championship WOD #2

For Time
Buy-In: 5 Legless Rope Climbs*

Directly into, 21-15-9 reps of:
D-Ball Ground-to-Overheads (55/35 kg)
Weighted GHD Sit-Ups (12/9 kg)

Cash-Out: 5 Legless Rope Climbs*

*Women will perform Rope Climbs.

Time Cap: 15 minutes

SC 17.1

2017 SouthFit Challenge Championship WOD #1

For Time
Swim around the Lake
30 Dumbbell Snatches (30/22.5 kg)
Swim around the Lake
30 Dumbbell Snatches (30/22.5 kg)
Swim around the Lake
30 Dumbbell Snatches (30/22.5 kg)
Swim around the Lake

Time Cap: 22 minutes

Scooter

CrossFit Tilt Hero WOD

For Time
500 meter Farmer's Carry (25/15 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Weighted Run (35/25 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Weighted Run (35/25 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Farmer's Carry (25/15 lb)

Madusa

by Luke Downing

For Time
15-12-9-6-3 reps of:
Kettlebell Cleans + 2 Marches (L+R)
Kettlebell Over Burpees

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200801

Main Site Daily WOD

3 Rounds for Time
500 meter Row
21 Push-Ups
12 Strict Toes-to-Rings

SC 18.6

2018 SouthFit Challenge Championship WOD #6

For Time
15 Snatches (80/55 kg)
15 Clean-and-Jerks (90/70 kg)

SC 18.5

2018 SouthFit Challenge Championship WOD #5

For Time
From 0:00-10:00, perform:
4-3-2 Legless Rope Climbs
20 Alternating Pistols
10 Box Jump Overs (24/20 in)
5 D-Ball Ground Over Shoulders (75/55 kg)

D-Ball Carry to Finish Line

Rest 1 minute

Finally from 11:00, perform:
60/40 calorie Bike

SC 18.4

2018 SouthFit Challenge Championship WOD #4

For Time
400 meter Run

Then, 12-9-6 reps of:
Pull-Ups
Thrusters (40/25 kg)

400 meter Run

Then, 12-9-6 reps of:
Chest-to-Bar Pull-Ups
Thrusters (50/35 kg)

400 meter Run

Finally, 12-9-6 reps of:
Bar Muscle-Ups
Thrusters (60/45 kg)

Time Cap: 20 minutes

SC 18.3

2018 SouthFit Challenge Championship WOD #3

For Time
30 Strict Handstand Push-Ups
20/15 calorie Bike
30 Alternating Dumbbell Snatches (40/27.5 kg)

15 Strict Handstand Push-Ups
20/15 calorie Bike
15 Alternating Dumbbell Snatches (40/27.5 kg)

5 Strict Handstand Push-Ups
20/15 calorie Bike
5 Alternating Dumbbell Snatches (40/27.5 kg)

Time Cap: 12 minutes

SC 18.2

2018 SouthFit Challenge Championship WOD #2

For Time
10 Ring Muscle-Ups
5 Clean-and-Jerks (90/65 kg)

8 Ring Muscle-Ups
4 Clean-and-Jerks (100/75 kg)

6 Ring Muscle-Ups
3 Clean-and-Jerks (110/80 kg)

4 Ring Muscle-Ups
2 Clean-and-Jerks (120/85 kg)

2 Ring Muscle-Ups
1 Clean-and-Jerk (130/90 kg)

Time Cap: 10 minutes

200731

Main Site Daily WOD

AMRAP in 20 minutes
400 meter Run
15 L Pull-Ups
15 Hip Extensions

SC 18.1

2018 SouthFit Challenge Championship WOD #1

For Time
1,400 meter Bike
800 meter Run
800 meter Weighted Run (12/8 kg)
300 meter Swim

Time Cap: 40 minutes

Sting

Hyrox Workout of the Week

For Time
50-40-30-20-10 reps of:
Calorie Row
Burpees
Alternating Lunges

Time Cap: 45 minutes

Cobain

Hyrox Workout of the Week

For Time
150 Wall Ball Shots (20/14 lb)

Rest 4 minutes

100 Burpees

Time Cap: 30 minutes

Verified Benchmark WODs

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200803

The Bernie

Jumping Jack’s Backlash

SC 17.6

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Scooter

Madusa

New WODs by Email

200801

SC 18.6

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200731

SC 18.1

Sting

Cobain

Thank you

Verified Benchmark WODs

More WODs

200803

The Bernie

Jumping Jack’s Backlash

SC 17.6

5X More WODs

SC 17.5

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SC 17.1

Scooter

Madusa

New WODs by Email

200801

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200731

SC 18.1

Sting

Cobain

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