587 Coach Creations Workouts (WODs)

Pandemic

by Ryan Garcia

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

Coach Creations ...

The Happening

by Ryan Garcia

For Time
10-20-30-40-50-60-70-80-90-100 Alternating Lunges
10 Burpees (after each set)

Coach Creations ...

Super Legs

CrossFit Stimulus Travel WOD

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

Coach Creations ...

Suffer in Place

by Brendan Walcoff

AMRAP (with a Partner) in 18 minutes
6 Rounds of:
1 minute Plank Hold / Push-Ups
1 minute Wall Sit Hold / Jumping Squats
1 minute Handstand Hold / Hollow Rocks

One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

Coach Creations ...

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Iron Hart

by Luke Downing

For Time
20-18-16-14-12-10-8-6-4-2 reps of:
Burpees
Air Squats
Hand Release Push-Ups
10 meter Shuttle Sprint

Coach Creations ...

Cindy’s Cousin

by Jacob Heppner

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

Coach Creations ...

Living Room Mash 38

Home WOD by WOD Roulette

EMOM For as Long as Possible
1 Push-Up
1 V-Up

2 Push-Ups
2 V-Ups

Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute.

Coach Creations ...

Protect Your Baby

Big Muddy CrossFit WOD

For Time (with a Partner)
800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
30 Burpees
30 Jumping Lunges
30 Air Squats
30 Mountain Climbers
3 minute Plank Hold
800 meter Medicine Ball Run (30/20 lb, together with one med-ball)

One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.

Coach Creations ...

Jumping Jack Flash

by Luke Downing

For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks

Coach Creations ...

tttTD7

by Max El-Hag

For Time
50 Alternating Dumbbell Power Snatches (50/35 lb)
100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
20 Alternating Dumbbell Squat Cleans (50/35 lb)
25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
10 Alternating Dumbbell Squat Snatches (50/35 lb)

Coach Creations, Benchmarks & Tributes ...

Lock Down

Torrance Training Lab Home WOD

For Time
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 V-Ups
30-27-24-21-18-15-12-9-6-3 Air Squats

Coach Creations ...

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Living Room Mash 34

Home WOD by WOD Roulette

EMOM For as Long as Possible
Minute 1:
1 Lunge
1 Air Squat

Minute 2:
2 Lunges
2 Air Squats

Continue with this pattern, adding 1 Lunge and 1 Air Squat every minute.

Coach Creations ...

Living Room Mash 1

Home WOD by WOD Roulette

50-40-30-20-10 Reps for Time
Burpees
Air Squats
Push-Ups
Sit-Ups

Coach Creations ...

Bauer

by Jk McLeod

For Time
2 minute Elbow Plank (in silence)
13 Burpees
18 Kettlebell Swings (50/35 lb)
31 Push-Ups
53 Goblet Squats (50/35 lb)
53 Burpees
31 Kettlebell Swings (50/35 lb)
18 Push-Ups
13 Goblet Squats (50/35 lb)
2 minute Wall Sit (in silence)

Coach Creations, The Heroes ...

Popeye

by Beaux Christian Blackwood

3 Rounds Without Breaking
30 Curls (2x25/15 lb)
30 Strict Presses (2x25/15 lb)
30 Lateral Raises (2x25/15 lb)
30 Hammer Curls (2x25/15 lb)
30 Upright Rows (2x25/15 lb)
30 Push Presses (2x25/15 lb)
30 Curls (2x25/15 lb)
1 minute Rest

Coach Creations ...

LGBT Pride

by Shaun Spencer

With a Running Clock in 26 minutes
From 0:00-5:00, perform:
50 Burpee Star Jumps

Then from 5:01-10:00, AMRAP of:
3 Dumbbell Thrusters (50/35 lb)
2 Overhead Lunges (50/35 lb)
1 Prison Burpee

Then from 10:01-18:00, perform:
21-15-9
Alternating Dumbbell Snatches (50/35 lb)
Dumbbell Deadlifts (50/35 lb)

15-12-9
Dumbbell Hang Snatches (50/35 lb)
Sit-Ups

12-9-6
Dumbbell Shoulder-to-Overheads (50/35 lb)
Hands to Toes V-Ups

Finally from 18:01-26:00, perform:
10 Dumbbell Ground-to-Overheads (50/35 lb)
20 Jumping Squats
30 Jumping Jacks
40 Russian Twists
30 Jumping Jacks
20 Jumping Squats
10 Dumbbell Ground-to-Overheads (50/35 lb)

Coach Creations ...

Grip and Rip

by Ben Bergeron

Coach Creations ...

Day 5

by Pete Marjamaa

EMOM in 40 minutes
Minute 1: 5 Air Squats + 5 Jump Squats
Minute 2: 5 Push-Ups + 5 Clap Push-Ups
Minute 3: 5 Sit-Ups + 5 V-Ups
Minute 4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups

Repeat 10 times

Coach Creations ...

Evil EMOM

CrossFit 1727 Creation

EMOM in 14 minutes
Odd: 10 Thrusters (95/65 lb)
Even: 20 Kettlebell Swings (54/35 lb)

Coach Creations ...

You Go I Go

Assault Fitness Benchmark WOD

AMRAP (with a Partner) in 12 minutes
7 Burpees
6/4 calorie Assault Airbike
3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

Switch after every completed round.

Coach Creations ...

Death Swing

by Luke Downing

For Time
300 Russian Kettlebell Swings (24/16 kg)

Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.

Coach Creations ...

Verified Benchmark WODs

More WODs

Coach Creation WODs

Pandemic

The Happening

Super Legs

Suffer in Place

5X More WODs

Iron Hart

Cindy’s Cousin

Living Room Mash 38

Protect Your Baby

Jumping Jack Flash

tttTD7

Lock Down

New WODs by Email

Living Room Mash 34

Living Room Mash 1

Bauer

Popeye

LGBT Pride

Grip and Rip

Day 5

Evil EMOM

You Go I Go

Death Swing

Thank you

Verified Benchmark WODs

More WODs

Coach Creation WODs

Pandemic

The Happening

Super Legs

Suffer in Place

5X More WODs

Iron Hart

Cindy’s Cousin

Living Room Mash 38

Protect Your Baby

Jumping Jack Flash

tttTD7

Lock Down

New WODs by Email

Living Room Mash 34

Living Room Mash 1

Bauer

Popeye

LGBT Pride

Grip and Rip

Day 5

Evil EMOM

You Go I Go

Death Swing

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