CrossFit WOD List

Zachary Tellier

CrossFit DC Hero WOD

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

DT

CrossFit Hero WOD

5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

Thanksgiving With The Girls

CrossFit Bastion Thanksgiving Holiday WOD

For Time
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups

"Fran's" House
15 Thrusters (95/65 lb)

"Nancy's" House
400 meter Run
15 Overhead Squats (95/65 lb)

"Grace/Isabel's" House
20 Ground-To-Overheads (95/65 lb)

"Kelly's" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)

Bear Complex

CrossFit Benchmark WOD

5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Custom Workout Program

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Murph

CrossFit Hero WOD

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a Weight Vest (20/14 lb)

Fran

CrossFit "Girl" Benchmark WOD

21-15-9 Reps For Time
Thrusters (95/65 lb)
Pull-Ups

Cindy

CrossFit Benchmark "Girl" WOD

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Grace

CrossFit "Girl" Benchmark WOD

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

Fight Gone Bad

CrossFit Benchmark WOD

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Filthy Fifty

a.k.a.: "Filthy 50," CrossFit Benchmark WOD

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Chad

Memorial WOD for Chad Wilkinson

For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)

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Barbara

CrossFit Benchmark WOD

5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest

Thanksgiving Sampler Platter

CrossFit DTR Thanksgiving Holiday WOD

For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1 pood)
Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Then:
50 Burpees

Pandemic

by Ryan Garcia

For Time
1 to 10 to 1 Reps (Pyramid with Multipliers) of:
1 Burpee
2 Mountain Climbers
3 Sit-Ups

Kalsu

by John Welbourn

For Time
100 Thrusters (135/95 lb)
5 Burpees to start and at the top of every minute

The Chief

CrossFit Benchmark/Tribute WOD

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Repeat 5 times

Fat Amy

Benchmark WOD

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

12 Days of Christmas

a.k.a.: "12 Days of CrossFit," Christmas Holiday WOD

For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final found of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.

Linda

a.k.a.: "3 Bars of Death," CrossFit "Girl" Benchmark WOD

10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)

Annie

CrossFit "Girl" Benchmark WOD

50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups

Loredo

CrossFit Main Site Hero WOD

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Verified Benchmark WODs

More WODs

Zachary Tellier

DT

Thanksgiving With The Girls

Bear Complex

Custom Workout Program

Murph

Fran

Cindy

Grace

Fight Gone Bad

Filthy Fifty

Chad

5X More WODs

Barbara

Thanksgiving Sampler Platter

Pandemic

Kalsu

The Chief

Fat Amy

12 Days of Christmas

Linda

Annie

Loredo

Thank you

Verified Benchmark WODs

More WODs

Zachary Tellier

DT

Thanksgiving With The Girls

Bear Complex

Custom Workout Program

Murph

Fran

Cindy

Grace

Fight Gone Bad

Filthy Fifty

Chad

5X More WODs

Barbara

Thanksgiving Sampler Platter

Pandemic

Kalsu

The Chief

Fat Amy

12 Days of Christmas

Linda

Annie

Loredo

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