45 GHD Machine Workouts (WODs)

Michael

CrossFit Hero WOD

3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups

GHD Machine ...

Living Room Mash 47

Home WOD by WOD Roulette

For Time
10-9-8-7-6-5-4-3-2-1 Up Downs
20-18-16-14-12-10-8-6-4-2 Push-Ups
30-27-24-21-18-15-12-9-6-3 Back Extensions

GHD Machine ...

Jorge

CrossFit Hero WOD

For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)

GHD Machine, Barbell ...

Hansen

CrossFit Hero WOD

5 Rounds For Time
30 Kettlebell Swings (2/1.5 pood)
30 Burpees
30 GHD Sit-Ups

GHD Machine, Kettlebell(s)...

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War Frank

Hero WOD

3 Rounds For Time
25 Muscle-Ups
100 Air Squats
35 GHD Sit-Ups

GHD Machine, Gymnastic Rings ...

Mr. Joshua

CrossFit Hero WOD

5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)

GHD Machine, Barbell ...

L.A.G.

CrossFit Polaris Memorial WOD

19 Rounds for Time (with a Partner)
2 Legless Rope Climbs
6 Kettlebell Swings (2/1.5 pood)
16 GHD Sit-Ups

GHD Machine, Rope ...

Alan Cameron

Hero WOD

21-15-9 Reps for Time
Overhead Squats (45/30 kg)
Handstand Push-Ups
GHD Sit-Ups

GHD Machine, Barbell ...

Lt John

CrossFit Essex Hero WOD

3 Rounds of:
Max Unbroken Clean-and-Jerks (Bodyweight)
400 meter Run
15 GHD Sit-Ups

GHD Machine, Barbell ...

Robert Wallace

555 Fitness Hero WOD

For Time
50 Power Snatches (95/65 lb)
40 Burpees
30 Power Cleans (95/65 lb)
20 GHD Sit-Ups
10 Overhead Squats (95/65 lb)

GHD Machine, Barbell ...

Audre Lorde

OUTWOD Tribute WOD

3 Rounds for Time
19 Clusters (135/95 lb)
34 GHD Sit-Ups
92 Lateral Bar Hops

GHD Machine, Barbell ...

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Wet Noodle

by Trent Simmons

For Time (with a Partner)
150 GHD Sit-Ups
Ring Plank*

*While Partner A performs GHD Sit-Ups, Partner B holds a feet elevated ring plank.

GHD Machine, Gymnastic Rings ...

Ratchet

by Rick Ellis

5 Rounds for Time
400 meter Run
22 Kettlebell Swings (70/53 lb)
19 GHD Sit-Ups

Cash-Out:
400 meter Swim

GHD Machine, Kettlebell(s), Pool/Open Water ...

Pineapple Express

by Ben Bergeron

Three Parts With a Running Clock for Time
Part A
On the 0:00, perform:
75/50 calorie Assault Bike
50 Strict Handstand Push-Ups
Time Cap: 12 minutes

Part B
On the 15:00, perform:
50-35-20 GHD Sit-Ups
100 foot Handstand Walk (after each set)
Time Cap: 12 minutes

Part C
On the 35:00, 3 Rounds of:
400 meter Run
21 Lateral Barbell Burpees

GHD Machine, Air Bike (Assault Bike), Barbell ...

Stephen

CrossFit Hero WOD

For Time
30-25-20-15-10-5 Reps of:
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65 lb)

GHD Machine, Barbell, Pull-Up Bar ...

Brandon’s Bad Day

CrossFit Benchmark WOD

3 Rounds for Time
15 Overhead Squats (95/65 lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
15 Squat Hang Cleans (95/65 lb)
15 Weighted Back Extensions (25/10 lb plate)

GHD Machine, Barbell, Pull-Up Bar ...

Smudge

Hero WOD

3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups

GHD Machine, Barbell, Gymnastic Rings ...

Millar

Hero WOD

3 Rounds for Time
7 Muscle-Ups
14 Thrusters (40/30 kg)
21 GHD Sit-Ups

GHD Machine, Barbell, Gymnastic Rings ...

Dumbbell Demons

Assault Fitness Benchmark WOD

5 Rounds for Time
5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike

GHD Machine, Air Bike (Assault Bike), Dumbbell(s)...

Firebreather

Assault Fitness Benchmark WOD

5 Rounds for Time
20 Back Squats (185/135 lb)
20 Bent Over Rows (185/135 lb)
20 Ground Presses (185/135 lb)
20 GHD Extensions
20 calorie Assault Air Bike

GHD Machine, Air Bike (Assault Bike), Barbell ...

Clara

by Brian Shannon

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-Ups
GHD Sit-Ups
Thrusters (95/65 lb)

GHD Machine, Barbell, Pull-Up Bar ...

Verified Benchmark WODs

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GHD Machine WODs

Michael

Living Room Mash 47

Jorge

Hansen

5X More WODs

War Frank

Mr. Joshua

L.A.G.

Alan Cameron

Lt John

Robert Wallace

Audre Lorde

New WODs by Email

Wet Noodle

Ratchet

Pineapple Express

Stephen

Brandon’s Bad Day

Smudge

Millar

Dumbbell Demons

Firebreather

Clara

Thank you

Verified Benchmark WODs

More WODs

GHD Machine WODs

Michael

Living Room Mash 47

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Jorge

Hansen

5X More WODs

War Frank

Mr. Joshua

L.A.G.

Alan Cameron

Lt John

Robert Wallace

Audre Lorde

New WODs by Email

Wet Noodle

Ratchet

Pineapple Express

Stephen

Brandon’s Bad Day

Smudge

Millar

Dumbbell Demons

Firebreather

Clara

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