832 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 ...

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 ...

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 ...

Ruth Bader Ginsberg

by Lisa Blevins

BUY-IN
87 Double-Unders
THEN…
3 Rounds
15 Burpees
33 American Kettlebell Swings [70/53]
THEN…
9 Rounds
18 Alternating Dumbbell Snatch [50/35]
20 Alternating Dumbbell Step-Ups [24/20]
Take a short recovery, keeping in mind this woman endured five bouts of cancer.
THEN, CASH-OUT
87 meter Single-arm Farmer Carry, Non-dominant side [Using either KB or DB from above]
87 meter Single-arm Farmer Carry, Dominant side

Coach Creations ...

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(Home)WORK #4

by Heather Black

20 minute AMRAP
12 v-ups
6 burpees
12 plank shoulder taps
6 burpees
12 windshield wipers
6 burpees

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 ...

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 ...

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 ...

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 ...

Barbell Circuit #10

by Heather Black

10 rounds
6 bent over row
6 hang power clean
6 push jerk

Coach Creations ...

Jumping Jack’s Backlash

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)
50 Jumping Jacks
50 Mountain Climbers (L+R)
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 ...

New WODs by Email

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 ...

Hangul Day

Coach Creation WOD

For Time (with a Partner)
70 Goblet Squats (24/16 kg)
70 Knees-to-Elbows
70 Dumbbell Thrusters (2x20/15 kg)
70 calorie Row
70 Medicine Ball Cleans (30/14 lb)
70 Burpees
70 Sit-Ups
70 Wall Ball Shots (30/14 lb)
70 Jerks (95/65 kg)
70 Chest-to-Bar Pull-Ups
70 Kettlebell Swings (24/16 kg)
70 Toes-to-Bars
70 Push-Ups
70 Hang Power Cleans (95/65 lb)

Coach Creations ...

Girls Gone Wild

by Ben Bergeron

3 Workouts, Each For Time
"Fran" at 0:00:
21-15-9 Reps of:
Thrusters (95/65 lb)
Pull-Ups
Then, "Diane" at 4:00:
21-15-9 Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
Finally, "Amanda" at 8:00:
9-7-5 Reps of:
Ring Muscle-Ups
Squat Snatches (135/95 lb)

Coach Creations, Benchmarks & Tributes ...

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 ...

One Arm Bandit

by Brendan Walcoff

3 Rounds for Time
10 Dumbbell Snatches, Left (50/35 lb)
10 Dumbbell Overhead Lunges, Left (50/35 lb)
10 Dumbbell Snatches, Right (50/35 lb)
10 Dumbbell Overhead Lunges, Right (50/35 lb)
10 Dumbbell Power Cleans, Left (50/35 lb)
10 Dumbbell Front Squats, Left (50/35 lb)
10 Dumbbell Power Cleans, Right (50/35 lb)
10 Dumbbell Front Squats, Right (50/35 lb)

Coach Creations ...

Cindy’s Cousin

by Jacob Heppner

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

Coach Creations ...

(Gym)WOD #100

by Heather Black

for time
with a bumper plate:
50 ground-to-overhead
40 sit ups
30 squats
20 triceps extensions
10 plate burpees
20 triceps extensions
30 squats
40 sit ups
50 ground-to-overhead

Coach Creations ...

Dream Crusher

by John H Kim

For Time
6 Thrusters (135/95 lb)
9 Power Snatches (135/95 lb)
12 Power Cleans (135/95 lb)
15 Pull-Ups
18 American Kettlebell Swings (53/35 lb)
21 Handstand Push-Ups
18 American Kettlebell Swings (53/35 lb)
15 Pull-Ups
12 Power Cleans (135/95 lb)
9 Power Snatch (135/95 lb)
6 Thrusters (135/95 lb)
Time Cap: 10 minutes

Coach Creations, Benchmarks & Tributes ...

Goddessmaker

by Lisa Blevins

6 Rounds for Time
8 Goddessmakers* (2x35/25 lb)
200 meter Run
Rest 2 minutes
*1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)

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 ...

Verified Benchmark WODs

More WODs

Coach Creation WODs

Pandemic

Super Legs

The Happening

Ruth Bader Ginsberg

5X More WODs

(Home)WORK #4

Suffer in Place

You Go I Go

Popeye

Bauer

Barbell Circuit #10

Jumping Jack’s Backlash

New WODs by Email

tttTD7

Hangul Day

Girls Gone Wild

Death Swing

One Arm Bandit

Cindy’s Cousin

(Gym)WOD #100

Dream Crusher

Goddessmaker

Evil EMOM

Thank you

Verified Benchmark WODs

More WODs

Coach Creation WODs

Pandemic

Super Legs

The Happening

Ruth Bader Ginsberg

5X More WODs

(Home)WORK #4

Suffer in Place

You Go I Go

Popeye

Bauer

Barbell Circuit #10

Jumping Jack’s Backlash

New WODs by Email

tttTD7

Hangul Day

Girls Gone Wild

Death Swing

One Arm Bandit

Cindy’s Cousin

(Gym)WOD #100

Dream Crusher

Goddessmaker

Evil EMOM

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