CrossFit WOD List

Team 1776

US Independence Day Team WOD

For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order

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)

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)

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Cindy

CrossFit Benchmark "Girl" WOD

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

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

Loredo

CrossFit Main Site Hero WOD

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

Hotshots 19

CrossFit Hero WOD

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

Grace

CrossFit "Girl" Benchmark WOD

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

4th of July 1776

CrossFit Alpha Pack Tribute WOD

4 Rounds for Time
300 meter Run
24 Toes-to-Bars
24 Box Jumps (24/20 in)
24 Goblet Squats (55/35 lb)
24 Hand Release Push-Ups
24 calorie Bike/Row (alternate each round)
24 Air Squats

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Tara

Hero WOD for Tara O'Sullivan

For Time
Buy-In: 26 Burpees

Then 6 Rounds of:
19 Kettlebell Swings (53/35 lb)
20 Push-Ups
19 Goblet Squats (53/35 lb)

Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*

*Perform a penalty for each break or rest from Plank:
- 1st Break: 3 Burpees
- 2nd Break: 4 Burpees
- 3rd Break and more: 9 Burpees

Glen

CrossFit Hero WOD

For Time
30 Clean-and-Jerks (135/95 lb)
1 mile Run
10 Rope Climbs (15 ft)
1 mile Run
100 Burpees

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

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

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

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)

The Longest Mile

Benchmark WOD

4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

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

Kalsu

by John Welbourn

For Time
100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute

Verified Benchmark WODs

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Team 1776

Zachary Tellier

DT

Murph

5X More WODs

Cindy

Fran

Bear Complex

Loredo

Hotshots 19

Grace

4th of July 1776

New WODs by Email

Tara

Glen

Filthy Fifty

The Seven

Fat Amy

Linda

The Longest Mile

Annie

Pandemic

Kalsu

Thank you

Verified Benchmark WODs

More WODs

Team 1776

Zachary Tellier

DT

Murph

5X More WODs

Cindy

Fran

Bear Complex

Loredo

Hotshots 19

Grace

4th of July 1776

New WODs by Email

Tara

Glen

Filthy Fifty

The Seven

Fat Amy

Linda

The Longest Mile

Annie

Pandemic

Kalsu

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