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3368 WODs were found

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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)

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

Cindy

CrossFit Benchmark "Girl" WOD

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

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Fran

CrossFit "Girl" Benchmark WOD

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

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

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

(Home)WORK #26

by Heather Black

5 rounds
5 burpees
20 squats
5 burpees
10 push ups
5 burpees
20 lunges
5 burpees
10 v-ups

Grace

CrossFit "Girl" Benchmark WOD

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

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

Super Legs

CrossFit Stimulus Travel WOD

5 Rounds for Time
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps

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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)

Helen

CrossFit Benchmark WOD

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

Loredo

CrossFit Main Site Hero WOD

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

Annie

CrossFit "Girl" Benchmark WOD

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

Karen

CrossFit "Girl" Benchmark WOD

For Time
150 Wall Ball Shots (20/14 lb, 10/9 ft)

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

Heidi

Blended Athletics Hero WOD for Heidi Stevenson

AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)

Nancy

CrossFit "Girl" Benchmark WOD

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

Kalsu

by John Welbourn

For Time
100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute

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

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