3148 Workouts (WODs) filtered by 6 Categories

Maud WOD

Memorial WOD

2 Rounds for Time
23 Box Step-Ups (24/20 in)
23 Kettlebell Swings (53/35 lb)
23 Burpees
23 Dumbbell Deadlifts (2x50/30 lb)
23 Push-Ups
23 Double-Unders
23 Dumbbell Bent Over Rows (2x50/30 lb)
23 Sit-Ups

Double Down

Assault Fitness Benchmark WOD

For Time
21-15-9 Dumbbell Cleans (2x50/35 lb)
50 Double-Unders

210301

Main Site Daily WOD

AMRAP in 12 minutes
3 Rope Climbs (15 ft)
12 Push Presses (135/95 lb)
50 Double-Unders

Whip

CrossFit Buffalo Hero WOD

AMRAP in 21 minutes
11 Push-Ups
5 Squat Cleans (155/105 lb)
10 Box Jumps (24/10 in)

Custom Workout Program

✅ Have an individualized training
program crafted for you.

✅ Designed around you, your goals,
& your equipment.

✅ From a highly-trained coach
committed to your success. Pick Your Coach

210228

Main Site Daily WOD

Weighted Chest-to-Bar Pull-Up 1-1-1-1-1 reps
Weighted Dip 1-1-1-1-1 reps
Then, for Time:
1 mile Run 1 mile

DUAL DUMBBELL LINDA

by Loli Sánchez Sanjorge

FOR TIME
10-9-8-7-6-5-4-3-2-1*
Dual DB Deadlift @22´5/15
DB Deficit Push Ups
Dual DB Squat Clean
*200m Run between sets

210227

Main Site Daily WOD

Three 5-minute AMRAPs in 19 minutes
200 meter Farmer's Carry (2x24/16 kg)
In the remaining time, AMRAP of:
5 Burpees
10 Kettlebell Swings (24/16 kg)
Rest 2 minutes

Francis

Blitz Fit Memorial WOD

With a Running Clock in 40 minutes
From 0:00-10:00, complete:
1,946 meter Row

From 10:00-30:00, 5 Rounds of:
AMRAP in 3 minutes of:
23 Goblet Squats (22.5/15 kg)
46 Double-Unders

Rest 1 minute

From 30:00-40:00, complete:
1,946 meter Row

Movement Monday WOD 6

Wodstar Movement Monday WOD

AMRAP in 10 minutes
4 Renegade Rows (50/35 lb, each arm)
16 Alternating Dumbbell snatches (50/35 lb)
24 Lateral Hops Over Dumbbell

Living Room Mash 90

Home WOD by WOD Roulette

5 Rounds for Time
400 meter Run
30 Alternating Lunges

Living Room Mash 89

Home WOD by WOD Roulette

8 Rounds for Time
10 Ground-to-Overheads (pick load & object)
20 Box Step-Ups
30 second Wall Sit

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Living Room Mash 88

Home WOD by WOD Roulette

EMOM in 21 minutes
Minute 1: 20 Push-Ups
Minute 2: 25 Sit-Ups
Minute 3: 35 Air Squats
Repeat 7x

Living Room Mash 87

Home WOD by WOD Roulette

50-40-30-20-10 Reps for Time
Double-Unders
Back Extensions

Living Room Mash 86

Home WOD by WOD Roulette

For Time
20 Burpees
100 Jumping Jacks
60 Alternating Lunges
15 Handstand Push-Ups
75 Jumping Jacks
40 Alternating Lunges
10 Handstand Push-Ups
50 Jumping Jacks
20 Alternating Lunges
5 Handstand Push-Ups
20 Burpees

THE PROGRM MASH WEEK 08

by John Singleton

The Unbroken

Min 0 – 4:
100 unbroken DU*
20/15 cal Ski Erg
20 BMU / 15 Burpee pull-ups

Min 6 – 10:
100 unbroken DU*
20/15 cal Assault Bike
20 Thrusters 30-60kg

Min 12 – 16:
100 unbroken DU*
200m Run
20 Front Squats 30-60kg

Min 18 – 22:
100 unbroken DU*
20/15 cal Row
20 Burpees over rower

Min 24 until finish:
100 unbroken DU*
20/15 cal Ski Erg
20 BMU / 15 Burpee pull-ups
20/15 cal Assault Bike
20 Thrusters 30-60kg
200m Run
20 Front Squats 30-60kg
20/15 cal Row
20 Burpees over rower

Apolinar

No Limit Fitness Studio Tribute WOD

AMRAP in 20 minutes
2 Man Makers (2x50/35 lb)
9 Thrusters (135/95 lb)
12 Burpee Box Jump Overs (30/24 in)

210225

"Open 11.1" via Main Site Daily WOD

AMRAP in 5 Minutes
1 Squat Clean (165/110 lb)
1 Jerk (165/110 lb)

Just Hang On

HWPO Training by @mathewfras

4 Rounds for Total Reps in 13 minutes
Every 2:30 minutes, complete:
30/22 calorie Row
20 Toes-to-Bars
Max Alternating Dumbbell Snatches (50/35 lb)
Rest 1 minute after each round.

No Rower No Worries

by Luke Downing

E2MOM X 5 Rounds
15 Down ups
15 KB Hang Goblet Cleans

210224

Mayhem Daily WOD

For Time
500 meter Row
50 GHD Sit-Ups
1,000 meter Row
30 GHD Sit-Ups
2,000 meter Row
20 GHD Sit-Ups

Hannah

Memorial WOD for Hannah Clarke and her 3 Children

For Time
Buy-In: 44 meter Handstand Walk
Then, 31 Rounds of:
3 Burpees
4 Alternating Pistols
6 Wall Ball Shots (20/14 lb)
Buy-Out: 4 Ring Muscle-Ups

Verified Benchmark WODs

More WODs

Maud WOD

Double Down

210301

Whip

Custom Workout Program

210228

DUAL DUMBBELL LINDA

210227

Francis

Movement Monday WOD 6

Living Room Mash 90

Living Room Mash 89

5X More WODs

Living Room Mash 88

Living Room Mash 87

Living Room Mash 86

THE PROGRM MASH WEEK 08

Apolinar

210225

Just Hang On

No Rower No Worries

210224

Hannah

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