457 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 (24/20 in)
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Arch Ups

Box ...

Custom Workout Program

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just for you.

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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 ...

Sweaty and Fun

Home WOD by Annie Thorisdottir

For Time
100 Lateral Burpees
100 Box Step-Ups (24/20 in)
100 Push-Ups

Every minute on the minute, perform:
5 Air Squats
5 Sit-Ups

Time Cap: 30 minutes

Box ...

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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 ...

McGhee

CrossFit Hero WOD

AMRAP in 30 minutes
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

Box, Barbell ...

Falkel

Hero WOD

AMRAP in 25 minutes
8 Handstand Push-Ups
8 Box Jumps (30/24 in)
1 Rope Climb (15 ft)

Box, Rope ...

Ship

CrossFit Hero WOD

9 Rounds For Time
7 Squat Cleans (185/135 lb)
8 Burpee Box Jumps (36/30 in)

Box, Barbell ...

Kelly

CrossFit "Girl" Benchmark WOD

5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

Box, Medicine Ball (Wall Ball)...

Whitten

Hero WOD

5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)

Box, Medicine Ball (Wall Ball)...

Wood

Hero WOD

5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-Pulls (95/65 lb)
10 Thrusters (95/65 lb)
1 minute Rest

Box, Barbell ...

Klepto

CrossFit Hero WOD

4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)

Box, Barbell ...

Small

CrossFit Hero WOD

3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run

Box, Rower ...

Carse

Hero WOD

21-18-15-12-9-6-3 Reps for Time
Squat Clean (95/65 lb)
Double-Unders
Deadlift (185/135 lb)
Box Jump (24/20 in)
Start each round with a 50 meter Bear crawl

Box, Barbell ...

Verified Benchmark WODs

More WODs

Box WODs

Deck of Death

The Big Nasty

John’s Will

Living Room Mash 7

Custom Workout Program

Living Room Mash 14

Living Room Mash 22

Cosmopolitan

Living Room Mash 30

Living Room Mash 39

Living Room Mash 50

Sweaty and Fun

5X More WODs

Hidalgo

McGhee

Falkel

Ship

Kelly

Whitten

Wood

Klepto

Small

Carse

Thank you

Verified Benchmark WODs

More WODs

Box WODs

Deck of Death

The Big Nasty

John’s Will

Living Room Mash 7

Custom Workout Program

Living Room Mash 14

Living Room Mash 22

Cosmopolitan

Living Room Mash 30

Living Room Mash 39

Living Room Mash 50

Sweaty and Fun

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5X More WODs

Hidalgo

McGhee

Falkel

Ship

Kelly

Whitten

Wood

Klepto

Small

Carse

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