401 Box Workouts (WODs)

Deck of Death

Benchmark WOD

Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps (24/20 in)

Card value determines the number of reps (face cards = 10, Aces = 11).

Jokers = 15 Burpees

Box ...

The Big Nasty

Fearless Athletics Benchmark WOD

AMRAP in 30 minutes
150 meter Run
20 Box Step-Ups (24/20 in)
20 Walking Lunges
75 meter Run
10 Broad-Jumps
10 Push-Ups
150 meter Run
10 Burpees
20 Box Tricep Dips (24/20 in)

Box ...

John’s Will

CrossFit Bia 2.0 Memorial WOD

AMRAP in 30 minutes
30 Air Squats
20 Box Jumps (24/20 in)
32 meter Walking Lunges
20 Hand Release Push-Ups
15 Burpees
100 meter Run

Box ...

Living Room Mash 7

Home WOD by WOD Roulette

For Time
500 Step-Ups

Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Back Extensions

Box ...

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Living Room Mash 14

Home WOD by WOD Roulette

10 Rounds for Time
5 Tuck Jumps
10 Burpees
15 Hollow Rocks
20 Box Step-Ups

Box ...

Living Room Mash 22

Home WOD by WOD Roulette

5 Rounds for Time
15 Ground-to-Overheads (pick load & object)
30 Step-Ups (pick height & object)

Box ...

Cosmopolitan

Coach Creation WOD

AMRAP in 18 minutes
400 meter Run
18 Air Squats
200 meter Run
18 Box Jumps (24/20 in)

Box ...

Living Room Mash 30

Home WOD by WOD Roulette

AMRAP in 20 minutes
4 Box Step-Ups (24/20 in)
4 Jumping Jacks
4 Shoulder Taps

Continue with this pattern, adding 4 reps to each movement after every round.

Box ...

Living Room Mash 39

Home WOD by WOD Roulette

100 Rounds for Time
1 Burpee
2 Ground-to-Overheads (pick load & object)
3 Sit-Ups
4 Box Step-Ups (24/20 in)

Box ...

Living Room Mash 50

Home WOD by WOD Roulette

For Time
50 Air Squats
50 Sit-Ups
25 Push-Ups
25 Burpees
100 Box Step-Ups (24/20 in)
25 Burpees
25 Push-Ups
50 Sit-Ups
50 Air Squats

Box ...

MLK

by Jk McLeod

For Time
15 Turkish Get-Ups (alternating) (1.5/1 pood)

Then, 1 Round of:
19 Pike Push-Ups (24/20 in box)
29 Burpees

Then 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
55 Hollow Rocks

Then, 1 Round of:
19 Goblet Squats (1.5/1 pood)
63 Mountain Climbers

Then, 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
86 Air Squats

Finally, 3 Rounds of:
35 Sumo Deadlift High-Pulls (1.5/1 pood)
39 Lying Toe Touches (alternating)

Box, Kettlebell(s)...

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tttTD3

by Max El-Hag

AMRAP in 7 minutes
7 Handstand Push-Ups
7 Overhead Squats (115/85 lb)
7 Burpee Box Jump Overs (24/20 in)

Box, Barbell ...

tttTD10

by Max El-Hag

4 Rounds for Time
20 Shoulder-to-Overheads*
15 Front Squats
20 Box Jump Overs (24/20 in)

*Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 175/125 lb
Round 4: 205/145 lb

Time Cap: 22 minutes

Box, Barbell ...

tttTD21

by Max El-Hag

AMRAP in 11 minutes
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
1 Strict Handstand Push-Up + Kipping Handstand Push-Up
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
2 Strict Handstand Push-Ups + Kipping Handstand Push-Ups
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
3 Strict Handstand Push-Ups + Kipping Handstand Push-Ups*

*Add one rep strict and kipping handstand push-ups after every round.

Box, Dumbbell(s)...

Eleven 11

by Jk McLeod

AMRAP in 11 minutes
11 Burpee Box Step-Overs*
11 Dumbbell Thrusters (35/20 lb)

*Add 1 Rep Each Round

Box, Dumbbell(s)...

tttTD30

by Max El-Hag

AMRAP in 10 minutes
100 meter Row
10 Box Jumps (24/20 in)
200 meter Row
20 Box Jumps (24/20 in)
300 meter Row
30 Box Jumps (24/20 in)
etc.

Box, Rower ...

tttTD36

by Max El-Hag

AMRAP in 6 minutes
6 Overhead Squats (135/95 lb)
6 Burpee Box Jump Overs (30/24 in)
6 Thrusters (135/95 lb)
6 Burpee Box Jump Overs (30/24 in)

Box, Barbell ...

tttTD39

by Max El-Hag

For Time
800 meter Run
30 Devil Presses (2x50/35 lb)
800 meter Run
40 Dumbbell Box Step Overs (2x50/35 lb, 24/20 in)
800 meter Run
50 Dumbbell Front Squats (2x50/35 lb)

Time Cap: 25 minutes

Box, Dumbbell(s)...

tttTD42

by Max El-Hag

For Time
30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Hang Clean and Split Jerk (2x50/35 lb, alternating foot forward)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)

Time Cap: 18 minutes

Box, Dumbbell(s)...

tttTD43

by Max El-Hag

10 Rounds for Time
8 Power Snatches (95/65 lb)
5 Burpee Box Jumps (24/20 in)

Box, Barbell ...

Hidalgo

Hero WOD

For Time
2 Mile Run
2 Minutes Rest
20 Squat Cleans (135/95 lb)
20 Box Jumps (24/20 in)
20 Overhead Walking Lunges (45/25 lb plate)
20 Box Jumps (24/20 in)
20 Squat Cleans (135/95 lb)
2 minutes Rest
2 mile Run

Wear a weight vest (20/14 lb)

Box, Barbell ...

Verified Benchmark WODs

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Thank you

Verified Benchmark WODs

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