CrossFit WOD List

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)

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

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

Fran

CrossFit "Girl" Benchmark WOD

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

Custom Workout Program

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Grace

CrossFit "Girl" Benchmark WOD

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

Cindy

CrossFit Benchmark "Girl" WOD

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

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)

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

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

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CrossFit Total

CrossFit Benchmark WOD

Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

Chad

Memorial WOD for Chad Wilkinson

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

Helen

CrossFit Benchmark WOD

3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

Nancy

CrossFit "Girl" Benchmark WOD

5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)

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

Pandemic

by Ryan Garcia

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

The Seven

CrossFit Hero WOD; aka: "The CIA Seven"

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

Loredo

CrossFit Main Site Hero WOD

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

Anna

CrossFit Aldermaston Memorial WOD

For Time (with a Partner)
1 mile Run
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run

Repeat back up the ladder to the top. Wear a Weight Vest (10 kg).

Verified Benchmark WODs

More WODs

DT

Zachary Tellier

Bear Complex

Fran

Custom Workout Program

Grace

Cindy

Murph

Fight Gone Bad

Filthy Fifty

Kalsu

The Chief

5X More WODs

CrossFit Total

Chad

Helen

Nancy

Linda

Annie

Pandemic

The Seven

Loredo

Anna

Thank you

Verified Benchmark WODs

More WODs

DT

Zachary Tellier

Bear Complex

Fran

Custom Workout Program

Grace

Cindy

Murph

Fight Gone Bad

Filthy Fifty

Kalsu

The Chief

5X More WODs

CrossFit Total

Chad

Helen

Nancy

Linda

Annie

Pandemic

The Seven

Loredo

Anna

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